Calculate your TDEE, maintenance calories, and daily macros for weight loss, muscle gain, or maintenance. Uses Mifflin-St Jeor (or Katch-McArdle with body fat), projects weekly weight change, and sets a water target, free, private, local-only.
Enter your stats to get your BMR, activity-adjusted TDEE (maintenance calories), and a daily calorie target for cutting, maintaining, or lean bulking. Add your body fat % to switch to the more accurate Katch-McArdle formula. The tool also projects how fast you'd gain or lose weight at your target, splits calories into protein/carb/fat grams for your chosen diet style, and suggests a daily water intake. Everything runs in your browser, nothing is stored.
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Total Daily Energy Expenditure is the calories you burn in a day, your resting metabolism plus activity. It's the anchor for any nutrition plan: eat below it to lose weight, at it to maintain, above it to gain. Guessing this number is why many diets stall.
Set gender, age, weight, and height in metric or imperial. Optionally add your body fat % for a more accurate Katch-McArdle estimate.
Choose how active you are, from sedentary to athlete. This multiplier turns your BMR into your real TDEE (maintenance calories).
Select cut, maintain, or lean bulk to set your daily calorie target and see the projected weekly weight change.
Pick a diet style to split your target into protein, carb, and fat grams, and check your suggested daily water intake.
This calculator uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate formulas for estimating resting metabolic rate in the general population. Multiplying it by an activity factor produces a realistic TDEE rather than a wild guess.
Two diets with the same calories can feel and perform very differently depending on protein, carb, and fat split. Adequate protein preserves muscle in a deficit and aids satiety, which is why the tool breaks your target into grams rather than just a calorie number.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It is calculated by first finding your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, then multiplying it by an activity factor (1.2 for sedentary up to 1.9 for very active). This calculator does that automatically.
To lose fat, eat below your TDEE. A moderate deficit of 15-25% (roughly 300-700 calories/day) supports steady loss of about 0.5-1kg per week while preserving muscle. Select the 'Cut' goal to see your target automatically.
A common evidence-based starting point is 1.6-2.2g of protein per kg of body weight, 20-30% of calories from fat, and the remainder from carbs. This tool sets protein based on your weight and goal, then fills fat and carbs to hit your calorie target.
No. Every calculation runs entirely in your browser. Your weight, height, age, and results are never uploaded, logged, or shared.
The tool first estimates your BMR (resting calories) from your age, sex, height and weight, then multiplies by an activity factor to get TDEE, the calories you burn per day. It then offsets that for your goal: a deficit to lose weight, a surplus to gain.
Macros are set as percentages of your calorie target, then converted to grams using 4 kcal per gram of protein and carbs and 9 kcal per gram of fat. The calculator shows grams per day for cutting, maintenance or bulking.
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