Free Tool

Calorie & TDEE Calculator

Know exactly
what to eat.

Get your estimated BMR, TDEE and a daily calorie target built around your goal — using the Mifflin-St Jeor equation, the method trusted by dietitians and coaches.

⏱ Takes 60 seconds 📐 Mifflin-St Jeor formula 🔒 Nothing is stored
Step 1 of 4 About you

About you

These drive the Mifflin-St Jeor calculation for your resting metabolism.

⚠ Please select a sex to continue.
years
⚠ Enter an age between 13 and 100.

Your body

We convert everything to metric internally for accuracy.

cm
⚠ Enter a realistic height.
kg
⚠ Enter a realistic weight.

Activity level

Be honest — this is the multiplier applied to your BMR.

⚠ Select your activity level to continue.

Your goal

This determines your target daily calorie intake.

⚠ Select a goal to continue.

Your Results

Your Daily Targets

0 kcal / day

🎯 Recommended Daily Calories

🔥
Estimated BMR
0kcal
Calories your body uses at complete rest.
⚡
Estimated TDEE
0kcal
Daily burn including your activity level.

Suggested Macros

Protein 0 g
Carbohydrates 0 g
Fat 0 g

Macros are one sensible split, not the only correct one — they can be adjusted to fit your training style, appetite and preferences as long as total calories stay on target.

Disclaimer: This calculator provides an estimate of calorie requirements using the Mifflin-St Jeor equation and an activity multiplier. Individual calorie needs can vary significantly. This calculator is for informational purposes and is not medical advice.