BMR, TDEE & Macro Calculator
Your professional solution for planning nutrition and fitness goals. Get your calorie and macro targets in seconds.
Your Baseline Results
Using the Mifflin-St Jeor formula.
Basal Metabolic Rate (BMR)
Calories your body burns at rest.
Daily Energy Expenditure (TDEE)
Calories to maintain current weight.
Calorie & Macro Targets For Your Goals
| Goal | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|
Fast, Free, Private BMR Calculator
Instantly calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). See your maintenance calories and goal-based targets (calorie deficit or surplus), plus daily macros for protein, carbs, and fat. Top, fast, best and lifetime free unlimited your information is 100% confidential and secure (calculations run locally in your browser).
Why people love this BMR calculator
Metric & Imperial
Use kg/cm or lb/ft/in switch units anytime with automatic handling.
TDEE & Maintenance Calories
Get your daily calorie needs using your selected activity level (1.2–1.9).
Macros & Goals
Balanced, Low Carb, or High Protein macro splits see protein, carbs, and fat in grams for weight loss or muscle gain.
Private by Design
No signups, no tracking. Everything runs locally on your device.
Accurate BMR Formula
Uses the Mifflin–St Jeor equation a trusted method for adults.
Free & Mobile-Friendly
Lifetime free, no limits. Optimized for Chrome, Edge, Firefox, and Safari on desktop and mobile.
What are BMR, TDEE, and Macros?
BMR (Basal Metabolic Rate) is the calories your body burns at rest. TDEE (Total Daily Energy Expenditure) adds your daily activity to estimate the calories you need to maintain weight. Your macronutrients (protein, carbs, fat) are split from those calories to match goals like fat loss, maintenance, or muscle gain.
How we calculate your numbers
- BMR: Mifflin–St Jeor equation (more accurate for most adults).
- TDEE: BMR × activity level (sedentary to super active).
- Macros: Choose Balanced (30/40/30), Low Carb (40/25/35), or High Protein (40/30/30).
Tips for better results
- Pick the activity level that matches most days of your week.
- Recalculate after weight changes of 5–10 lb (2–5 kg) or routine changes.
- Use a modest calorie deficit (250–500 kcal/day) for sustainable fat loss.
Disclaimer: This calculator is for educational purposes and is not medical advice. Talk to a qualified professional for personalized guidance.
How to calculate your BMI
- Choose units: Metric (kg/cm) or Imperial (lb/ft/in).
- Measure your height and weight accurately (ideally the same day/time).
- Apply the formula for your unit system:
- Metric: BMI = weight (kg) / [height (m)]²
- Imperial: BMI = 703 × weight (lb) / [height (in)]²
- Interpret the result (adults 20+):
- Underweight: < 18.5
- Healthy weight: 18.5–24.9
- Overweight: 25–29.9
- Obesity: ≥ 30
Tip: For a healthy weight range, reverse the formula using your height: min = 18.5 × height(m)², max = 24.9 × height(m)². Note: BMI is a screening tool and may not reflect body composition for athletes, pregnant people, or all body types.
Popular uses worldwide
Fitness & Wellness
Plan calorie targets with BMR/TDEE, track macros, and monitor progress for fat loss or muscle gain.
Telehealth & Clinics
Quick energy needs and BMI screening for remote consultations and health checkups.
Schools & Universities
Teach energy balance, nutrition basics, and healthy lifestyle principles.
Research & Surveys
Standardized metrics (BMR/TDEE/BMI) for population health studies and cohorts.
Insurance & HR
General screening and wellness programs where permitted by local policy and regulations.
Personal Health
Estimate maintenance calories, set a safe calorie deficit, and get a quick BMI snapshot.
Available globally: USA, UK, Canada, Australia, India, EU, Middle East, Asia, Africa, and Latin America. Works with metric and imperial units.
Global availability
Works worldwide with metric (kg/cm) and imperial (lb/ft/in) units. Popular in the USA, UK, Canada, Australia, India, EU, Singapore, Malaysia, Philippines, Indonesia, UAE, Saudi Arabia, South Africa, Nigeria, Egypt, Brazil, Mexico, and Argentina.
Fast, free, and private all calculations run locally in your browser.
Frequently Asked Questions
Which BMR formula do you use?
We use the Mifflin–St Jeor equation, widely regarded as most accurate for estimating resting energy needs in adults.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your daily calorie burn including activity. It’s calculated as BMR × an activity multiplier.
Which units can I use?
Both metric (kg/cm) and imperial (lb/ft/in). Switch units any time and the calculator adjusts fields accordingly.
Are my results private and secure?
Yes. All calculations run locally in your browser. Your data never leaves your device.
What macro split should I choose?
Balanced (30% protein, 40% carbs, 30% fat) suits most people. Low Carb (40/25/35) may help appetite control. High Protein (40/30/30) supports muscle retention. Pick what you can stick to.
How often should I recalculate?
Recalculate after weight changes of ~2–5 kg (5–10 lb), when your activity level changes, or every 4–6 weeks during a program.
What is a healthy BMI?
For most adults, 18.5–24.9. BMI is a screening tool and doesn’t capture body composition; consider waist and strength metrics too.
Is this medical advice?
No. These tools are for education and planning. For diagnosis or treatment, consult a qualified healthcare professional.
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