Assumes: Mifflin-St Jeor equation for BMRActivity multiplier is an estimateDoes not account for metabolic conditions
Calculate your BMR, TDEE, BMI, ideal weight, and daily calorie needs with 3 scientific formulas. Get personalized macro splits, water intake, exercise calorie burn, and goal timelines.
cal / day
cal at rest
Normal
cal / day
cal / day
Based on your weight and activity level
Three scientific formulas for your Basal Metabolic Rate
Most accurate for the general population
Revised 1984 formula, slightly higher
Enter body fat % to enable this formula
Select your goal to see your daily calorie target
Based on your 2,693 cal daily target
6.5 oz chicken breast
6 cups cooked rice
6.4 tbsp olive oil
Athletes: 0.7-1.0 g/lb · General: 0.5-0.7 g/lb
Enter your target weight to see how long it will take at a safe, sustainable rate
Goal Weight Timeline
Projected weight change at your current 0 cal/day (maintenance)
52-Week Weight Projection
Calorie cycling for simultaneous fat loss and muscle gain
Higher carbs to fuel workouts and muscle repair
Higher protein, lower carbs to promote fat loss
Body Recomposition
Varying daily calories to prevent metabolic adaptation. Weekly average: 2,693 cal
Zigzag Calorie Schedule
Break your daily target into evenly distributed meals
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Meal 1 | -- | -- | -- | -- |
| Meal 2 | -- | -- | -- | -- |
| Meal 3 | -- | -- | -- | -- |
Meal Frequency Planner
Upgrade to PRO to unlock exercise calorie burn, goal weight timeline, custom macro ratios, body recomposition, calorie cycling, and per-meal macro breakdowns.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) and physical activity. It is the single most important number for managing your weight effectively.
To lose weight, eat below your TDEE. To gain weight, eat above it. A deficit of 500 cal/day yields roughly 1 pound of fat loss per week.
The Mifflin-St Jeor equation (1990) is the most widely recommended for the general population. Harris-Benedict (revised 1984) tends to run slightly higher. Katch-McArdle uses lean body mass and is the most accurate for people who know their body fat percentage.
BMI (Body Mass Index) measures weight relative to height. While useful as a screening tool, it does not account for muscle mass. Athletes may have a high BMI but healthy body composition. Use it alongside body fat % and ideal weight formulas for a complete picture.
Source: USDA Dietary Guidelines for Americans 2020-2025
Your inputs carry over automatically. Just pick a tool.
Free calorie calculator with TDEE, BMR (3 formulas), BMI, ideal body weight (4 formulas), macro splits, protein per body weight, water intake, exercise calorie burn, goal timeline, zigzag schedule, and meal planner.
TDEE (Total Daily Energy Expenditure) is the total calories you burn daily. It equals your BMR (Basal Metabolic Rate) multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active). The calculator shows your TDEE at all five activity levels so you can compare.
Mifflin-St Jeor (1990) is considered most accurate for the general population. Harris-Benedict (revised 1984) tends to run slightly higher. If you know your body fat percentage, Katch-McArdle is the most accurate as it uses lean body mass. The calculator compares all three side by side.
A balanced split is 30% protein, 40% carbs, 30% fat. For weight loss, higher protein (40%) helps preserve muscle. For keto, use 25% protein, 5% carbs, 70% fat. PRO users can set custom ratios with sliders. The calculator also shows protein per body weight (g/lb and g/kg) to help athletes hit their targets.
BMI (Body Mass Index) = weight(kg) / height(m)². Categories: Underweight (<18.5), Normal (18.5-24.9), Overweight (25-29.9), Obese (30+). While useful as a screening tool, BMI does not account for muscle mass. Use it alongside body fat % and the ideal weight formulas for a complete picture.
The calculator uses four formulas (Devine, Robinson, Miller, and Hamwi), all based on height and gender. Each gives a slightly different estimate because they were developed from different population studies. The average of all four provides a reasonable range for your ideal weight.
A common guideline is 0.5 oz per pound of body weight, adjusted upward for activity level. The calculator estimates your daily water intake in glasses, ounces, and liters based on your weight and selected activity level.
The calculator uses MET (Metabolic Equivalent of Task) values for 12 common exercises. Calories burned = MET × 3.5 × weight(kg) / 200 × duration. Results are personalized to your body weight. PRO users can adjust the duration slider from 10 to 120 minutes.
The PRO goal weight timeline calculates how long it will take to reach your target weight at a safe, sustainable rate: approximately 1 lb/week for weight loss or 0.5 lb/week for weight gain. It shows the required daily calorie deficit or surplus and estimated weeks and months to goal.
Calorie counting can be an effective tool for weight loss because it creates awareness of how much you are eating relative to your needs. A moderate calorie deficit of 500 calories per day leads to roughly 1 pound of weight loss per week. However, food quality matters too. Focus on nutrient-dense whole foods rather than just hitting a number, and consult a healthcare provider before starting any significant dietary changes.
