What is BMR and which formula is used?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. This calculator uses the Mifflin-St Jeor equation, considered the most accurate for most adults: For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.

How many calories should I eat to lose weight?

A calorie deficit creates weight loss. Losing 0.5 kg per week requires a deficit of approximately 550 calories/day below your TDEE. Losing 1 kg per week requires a deficit of ~1,100 calories/day. Avoid going below 1,200 calories/day without medical supervision.

Yes. All calculations happen entirely in your browser. No personal data (age, weight, height) is ever sent to any server.

TDEE & Calorie Calculator

Find your daily calorie needs for any goal

UtilitiesFREEYour data never leaves your browser

TDEE & Calorie Calculator is a free, browser-based tool that lets you find your daily calorie needs for any goal — with zero signup, zero installation. Your data never leaves your browser. Part of 81+ free developer and business tools at wowhow.cloud, built and maintained by a team with 14+ years of hands-on development experience.

Gender

Age28 years

1090

Height

100 cm175 cm220 cm

Weight

30 kg75 kg200 kg

Activity Level

Basal Metabolic Rate (BMR)

1,709cal/day

Calories burned at complete rest. Your base metabolism.

TDEE — Moderately Active

2,649cal/day

Calories to maintain your current weight at your activity level.

Your Goal

Daily Macros — 2,649 cal target

Protein30%

199g· 4 cal/g

Carbohydrates40%

265g· 4 cal/g

Fat30%

88g· 9 cal/g

Based on Mifflin-St Jeor formula (most accurate for most adults). Results are estimates — individual metabolism varies. Consult a nutritionist for a personalized plan.

How to Use

1

Select your gender and enter your age

2

Enter your height and weight — toggle between metric (cm/kg) and imperial (ft/lbs)

3

Choose your activity level based on your weekly exercise

4

Select your goal — lose weight, maintain, or gain muscle

5

View your BMR, TDEE, goal calories, and recommended macros instantly

Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including exercise and daily activity. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for super active.

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