How to use this calculator
- Gender — select male or female (the BMR equation uses a small sex-based adjustment).
- Age, weight and height — enter your age in years, weight in kilograms and height in centimetres.
- Activity level — choose the option that best matches a typical week, from sedentary to very active.
- Read your TDEE, plus cutting (−20%) and bulking (+15%) calorie targets. Pick a macro goal to see protein, carb and fat grams. Everything updates instantly.
Nothing is submitted or saved: your figures never leave your device, so you can check them privately.
What is TDEE?
Your Total Daily Energy Expenditure is the full amount of energy your body uses in a day. It combines yourBasal Metabolic Rate (the calories burned just keeping you alive at rest), the energy spent digesting food, and the calories burned through walking, chores, workouts and all other movement. Knowing your TDEE is the foundation of any sensible eating plan: eat around it to maintain weight, below it to lose fat, or above it to build muscle.
How TDEE is calculated
This tool first estimates your BMR with the Mifflin-St Jeor equation, widely regarded as the most accurate predictive formula for healthy adults:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
It then multiplies BMR by an activity factor to get your TDEE: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active) or 1.9 (very active). To support common goals, the calculator also showscutting calories at 20% below TDEE and bulking calories at 15% above TDEE.
Understanding the macro split
Macronutrients — protein, carbohydrate and fat — make up the calories you eat. This tool suggests a balanced starting split of30% protein, 40% carbs and 30% fat based on your chosen goal calories. Because protein and carbs provide about 4 calories per gram and fat about 9 calories per gram, the calculator converts each share into grams for you. Protein supports muscle, carbs fuel training and fat supports hormones — but the right split varies by person, sport and preference, so treat these numbers as a sensible default you can tweak.
Health note: These numbers are general estimates and are not medical advice. Real energy needs depend on muscle mass, genetics, hormones, health conditions and more. Very low calorie intakes can be harmful. Always consult a qualified doctor or registered dietitian before changing your diet, especially if you are pregnant, unwell or under 18.
Is it private?
Yes. Every calculation runs entirely in your browser using plain JavaScript. Your age, weight, height, activity level and goal are never uploaded, logged or sent to any server — there is no account, no tracking of your inputs, and nothing to delete.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE is BMR multiplied by an activity factor, so it reflects the calories you actually burn once daily movement and exercise are included. TDEE is the more useful number for planning how much to eat.
Which activity level should I choose?
Be honest and lean conservative. "Sedentary" suits a desk job with little exercise; "moderate" suits a few solid workouts a week; "very active" is for hard daily training or heavy physical work. Most people overestimate, so if unsure, pick the lower option.
How do I convert pounds and feet to kg and cm?
Divide your weight in pounds by 2.205 to get kilograms. Multiply your height in inches by 2.54 to get centimetres (so 5 ft 9 in = 69 in ≈ 175 cm).