BMR & TDEE Calculator

Daily Calories & Macros

{{ formatNumber(target_kcal, 0) }} kcal

Goal calories per day

BMR {{ formatNumber(bmr, 0) }} TDEE {{ formatNumber(tdee_tef, 0) }} TEF {{ formatNumber(tef_kcal, 0) }} {{ formulaLabel }} {{ activityLabel }} BMI {{ bmi }} · {{ bmiCategory }} P {{ protein_g.toFixed(0) }} g F {{ fat_g.toFixed(0) }} g C {{ Math.max(0, carb_g).toFixed(0) }} g {{ goalDeltaBadgeText }} {{ weeklyChangeBadgeText }} {{ lbmBadgeText }}

Age: yr

Gender:

Height:

Weight:

Activity level:

Formula:

Body fat (%):

TEF (thermic effect):

{{ tef_percent }}%

Goal adjustment:

Preset:

Protein:

g/kg

Fat (% kcal):

Metric	Value	Copy
BMR (kcal)	{{ formatNumber(bmr, 2) }}
TDEE (base, kcal)	{{ formatNumber(tdee_base, 2) }}
TEF (kcal)	{{ formatNumber(tef_kcal, 2) }}
TDEE + TEF (kcal)	{{ formatNumber(tdee_tef, 2) }}
Goal adjustment (%)	{{ formatSigned(calorieAdjust, 0) }}%
Daily delta vs maintenance (kcal)	{{ formatSigned(goalDeltaKcal, 0) }}
Weekly delta (kcal)	{{ formatSigned(weeklyDeltaKcal, 0) }}
Estimated weekly change ({{ weightUnitDisplay }})	{{ weeklyChangePrimaryDisplay }}
Target calories (kcal)	{{ formatNumber(target_kcal, 0) }}
BMI	{{ bmi }} ({{ bmiCategory }})
Lean body mass	{{ lbmSummaryValue }}
Activity	{{ activityLabel }}
Formula	{{ formulaLabel }}

Macronutrient	Grams	Calories	Percent
Protein	{{ protein_g.toFixed(0) }}	{{ (protein_g*4).toFixed(0) }}	{{ protein_pct.toFixed(1) }}%
Fat	{{ fat_g.toFixed(0) }}	{{ (fat_g*9).toFixed(0) }}	{{ fat_pct.toFixed(1) }}%
Carbohydrate	{{ Math.max(0, carb_g).toFixed(0) }}	{{ Math.max(0, carb_kcal).toFixed(0) }}	{{ Math.max(0, carb_pct).toFixed(1) }}%

Tags: Body Metrics , Nutrition

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Daily energy needs describe how much food energy your body uses for life‑sustaining functions and everyday movement. A daily calorie and macronutrient calculator helps translate those needs into meals you can plan and track with confidence.

You provide age, body size, sex, activity level, and an optional body fat estimate, then choose a well known resting energy equation. The result is a clear target for total calories and a split across protein, fat, and carbohydrate so portions make sense.

A typical use is setting a modest reduction for weight change so you can decide how to balance protein for muscle, fat for satiety, and carbohydrate for training. Results respond instantly as you tweak inputs, so you can compare scenarios and pick a plan that fits your routine.

Estimates are simplifications, and day to day variation is normal, so watch trends rather than single numbers. Consistent units and realistic activity choices improve accuracy. This tool provides informational estimates and does not substitute professional advice.

If you already track intake, use the target as a starting point, then calibrate with progress over a few weeks and adjust thoughtfully.

Technical Details:

Energy expenditure is expressed in kilocalories per day and is derived from a resting estimate and an activity multiplier. Resting energy is computed using one of four named equations; activity scales this baseline to a typical day. Macronutrient targets convert total calories into grams using standard energy densities.

Basal Metabolic Rate (BMR) is estimated by Mifflin‑St Jeor, Revised Harris‑Benedict, Katch‑McArdle, or Cunningham. Total Daily Energy Expenditure (TDEE) equals BMR multiplied by an activity factor, optionally increased by a thermic‑effect component, then adjusted by a goal percentage for change over time.

Results include a body mass index for context with four categories. Protein is set in grams per kilogram using body weight or lean body mass, fat is a percentage of total calories, and carbohydrate fills the remainder. Display values round to one or two decimals for readability.

Comparisons are most meaningful for the same person using consistent measurement units, similar activity assumptions, and the same equation across runs.

\begin{matrix} BMR : Mifflin–St Jeor (male) & = & 10 \cdot W + 6.25 \cdot H - 5 \cdot A + 5 \\ BMR : Mifflin–St Jeor (female) & = & 10 \cdot W + 6.25 \cdot H - 5 \cdot A - 161 \\ BMR : Revised Harris–Benedict (male) & = & 88.362 + 13.397 \cdot W + 4.799 \cdot H - 5.677 \cdot A \\ BMR : Revised Harris–Benedict (female) & = & 447.593 + 9.247 \cdot W + 3.098 \cdot H - 4.330 \cdot A \\ BMR : Katch–McArdle & = & 370 + 21.6 \cdot LBM \\ BMR : Cunningham & = & 500 + 22 \cdot LBM \\ TDEE = & BMR \cdot AF \\ TEF = & TDEE \cdot \frac{p}{100} \\ TDEE + TEF = & TDEE + TEF \\ Target = & (TDEE + TEF) \cdot (1 + \frac{a}{100}) \\ Protein (g) = & r \cdot M \\ Fat (kcal) = & Target \cdot \frac{f}{100} \\ Carb (kcal) = & max (0, Target - (4 \cdot Protein + Fat)) \end{matrix}

Symbols and units
Symbol	Meaning	Unit/Datatype	Source
W	Body weight	kg	Input
H	Body height	cm	Input
A	Age	years	Input
LBM	Lean body mass	kg	Derived from weight and body fat
AF	Activity factor	unitless	Input
p	Thermic effect of food	% of TDEE	Input
a	Goal adjustment	% of total	Input
r	Protein rate	g/kg	Preset or input
M	Protein basis mass	kg (BW or LBM)	Derived

Worked example

Age 30, male, 175 cm, 75 kg, moderately active (1.55), Mifflin‑St Jeor, thermic effect 0%, adjustment 0%, protein 1.8 g/kg on body weight, fat 30%.

\begin{matrix} BMR & = & 10 \cdot 75 + 6.25 \cdot 175 - 5 \cdot 30 + 5 = 1698.75 \\ TDEE & = & 1698.75 \cdot 1.55 = 2633.06 \\ Target & = & 2633.06 \\ Protein & = & 1.8 \cdot 75 = 135 g \\ Fat & = & 0.30 \cdot 2633.06 = 789.92 kcal, 87.77 g \\ Carb & = & 2633.06 - (4 \cdot 135 + 789.92) = 1303.14 kcal, 325.79 g \end{matrix}

Body mass index is 24.5 (Normal). Targets are a starting point; adjust with measured progress.

BMI interpretation bands
Threshold band	Lower	Upper	Interpretation	Action cue
Underweight	—	18.4	Below reference range	Discuss intake and training plan
Normal	18.5	24.9	Within reference range	Maintain with stable habits
Overweight	25.0	29.9	Above reference range	Consider a small energy reduction
Obesity	30.0	—	Well above reference range	Seek individualized guidance

Activity factors

Sedentary — 1.2
Lightly active — 1.375
Moderately active — 1.55
Very active — 1.725
Extra active — 1.9

Units, precision & rounding

Inputs accept centimeters or inches for height and kilograms or pounds for weight; internal math uses centimeters and kilograms. Display rounds to zero or two decimals; body mass index shows one decimal.

Validation and bounds extracted from the implementation
Field	Type	Min	Max	Step/Pattern
Age	number	0	—	1
Gender	select	—	—	male\|female
Height	number	0	—	0.1
Height unit	select	—	—	cm\|in
Weight	number	0	—	0.1
Weight unit	select	—	—	kg\|lb
Activity factor	select	1.2	1.9	listed values
Formula	select	—	—	MSJ\|HB\|Katch\|Cunningham
Body fat (%)	number	0	70	0.1
Thermic effect (%)	range	0	30	1
Goal adjustment (%)	number	−60	60	1
Macro preset	select	—	—	Balanced\|High‑Protein\|Low‑Carb\|Custom
Protein (g/kg)	number	0	—	0.1
Protein basis	select	—	—	BW\|LBM
Fat (% kcal)	number	10	80	1

I/O & encoding

Computed metrics and macro targets are available for copy or download as text tables and structured data.

Diagnostics & determinism

Given identical inputs, outputs are identical. Calculations are arithmetic only; no randomness is used.

Privacy & compliance

All calculations run in your device. No data is transmitted or stored server‑side. This tool provides informational estimates and is not medical advice.

Assumptions & limitations

Equations model typical metabolism rather than individual physiology.
Activity factors are coarse averages, not measured energy from wearables.
Thermic effect is a simple percentage and does not model meal timing.
Lean mass is estimated from body fat if provided; otherwise a fallback is used.
Fat calories use a fixed 9 kcal/g; protein and carbohydrate use 4 kcal/g.
BMI bands are generic and do not reflect body composition.
Carbohydrate is clamped at zero when protein plus fat exceeds the target.
Heads‑up Extreme adjustments or factors can produce impractical macro splits.

Edge cases & error sources

Zero or missing height prevents body mass index calculation.
Non‑numeric entries are treated as zero in intermediate steps.
Body fat outside 0–70% is ignored for lean mass.
Very small targets may force carbohydrate to zero.
Very large targets can exceed realistic fat or protein intakes.
Unit conversion errors when swapping units without updating values.
Display rounding may hide small differences between settings.
Protein based on lean mass reverts to body weight if lean mass is unavailable.
Thermic effect set to zero by default may understate some diets.
Clipboard or download permissions may affect copy/save features.

Scientific & standards backing

Named resting equations include Mifflin‑St Jeor, Harris‑Benedict (revised), Katch‑McArdle, and Cunningham, as implemented here. Body mass index categories follow the four‑band scheme encoded above.

Step‑by‑Step Guide

Daily energy and macronutrient targets are estimated from simple measurements and preferences.

Enter age, height, and weight.
Select sex and an activity level.
Pick an equation for the resting estimate.
(Optional) Add body fat % to refine lean mass.
(Optional) Set thermic effect and a goal adjustment.
Choose a macro preset or set protein rate and fat percent.

Example: age 30, 175 cm, 75 kg, moderately active, Mifflin‑St Jeor, 0% thermic effect, 0% adjustment, balanced macros → about 2633 kcal with 135 g protein, 88 g fat, 326 g carbohydrate.

Use these numbers as a baseline and adjust gradually based on progress.

FAQ

Is my data stored?

No. Calculations run on your device and nothing is sent to a server.

Copy and download features operate locally.

How accurate are the calories?

They are estimates based on population equations and activity multipliers. Expect day to day variation and recalibrate using trends over weeks.

Which equations are available?

Mifflin‑St Jeor, Revised Harris‑Benedict, Katch‑McArdle, and Cunningham for the resting estimate.

What units can I use?

Height accepts centimeters or inches; weight accepts kilograms or pounds. Internally, centimeters and kilograms are used.

Can I include the thermic effect of food?

Yes. Set a percentage from 0 to 30 to add to daily expenditure, reflecting energy used to digest and process food.

How do I calculate TDEE with Mifflin‑St Jeor?

Compute BMR with the Mifflin‑St Jeor equation using your sex, weight, height, and age, then multiply by your chosen activity factor.

What does a borderline BMI mean?

Values near a boundary are sensitive to small input changes. Consider body composition and trends before making big adjustments.

Does this cost anything?

No purchase is required to use the calculator.

Troubleshooting

All zeros: confirm height and weight are greater than zero.
Odd BMI: check units and convert inches or pounds correctly.
Carbs show zero: reduce protein or fat targets or raise total calories.
No lean mass: enter a body fat percentage within 0–70.
Charts not visible: switch tabs away from charts and back.
Copy fails: allow clipboard access or use manual selection.

If results remain blank after valid inputs, refresh the page and re‑enter values.

Advanced Tips

Tip Use lean mass as the protein basis when you know body fat; it scales protein to metabolically active tissue.
Tip Set a modest reduction like 5–15% for sustainable weight change and reassess every few weeks.
Tip Increase thermic effect cautiously for higher‑protein plans and lower it for liquid meals.
Tip For endurance blocks, consider shifting fat down and letting carbohydrate rise from the remainder.
Tip Keep the same equation and activity label when comparing weeks to avoid apples‑to‑oranges changes.
Tip If macros feel impractical, adjust one lever at a time and watch compliance first.

Glossary

Basal Metabolic Rate (BMR): Estimated resting energy use per day.
Total Daily Energy Expenditure (TDEE): Daily energy use including activity.
Thermic Effect of Food (TEF): Energy cost to digest and process food.
Lean Body Mass (LBM): Body weight excluding fat mass.
Activity Factor (AF): Multiplier that scales resting energy to a typical day.
Macronutrient: Protein, fat, or carbohydrate providing dietary energy.