TDEE Calculator

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to keep your heart, brain and organs functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity multiplier that accounts for daily movement. A 30 year old male weighing 80 kg and 180 cm tall has a BMR of about 1,780 kcal. Sedentary TDEE is 2,136 kcal. Very active TDEE is 3,071 kcal. To lose weight eat below TDEE. To gain weight eat above TDEE.

Mifflin-St Jeor is the clinical standard recommended by the American Dietetic Association and works for the average person. Harris-Benedict Revised (1984) is also accurate but tends to over-predict by about 5 percent. Katch-McArdle is most accurate when you know your lean body mass because it skips the gender term entirely and uses 370 + 21.6 x LBM(kg). Use Mifflin-St Jeor as the default unless you know your body fat %.

Sedentary (1.2) is desk job with no exercise. Lightly active (1.375) is desk job plus 1 to 3 light workouts per week. Moderately active (1.55) is desk job plus 3 to 5 moderate workouts per week. Very active (1.725) is physical job plus 4 to 6 workouts per week. Athlete (1.9) is 2-a-day training or very physical job. Most people overestimate. If unsure pick one level lower than you think.

To lose about 0.5 kg per week eat 500 kcal below TDEE. To lose about 1 kg per week eat 1000 kcal below TDEE. Going below BMR is not recommended because the body will break down muscle for energy. A safe minimum is BMR for women and BMR plus 200 for men. Crash diets below 1200 kcal are not sustainable and cause muscle loss not fat loss.

Balanced (40C / 30P / 30F) works for most people and is easy to sustain. High Protein (30C / 40P / 30F) is best for fat loss because protein preserves muscle and keeps you full. Low Carb (30C / 40P / 30F) is similar but lowers carbs further. Keto (5C / 30P / 65F) puts the body into ketosis but is hard to sustain. The single most important macro for fat loss is protein at 1.6 to 2.2 g per kg bodyweight.

Sedentary adults need about 0.8 g protein per kg bodyweight per day (RDA). Active adults need 1.2 to 1.4 g/kg. Strength trainees need 1.6 to 2.0 g/kg to build muscle. Bodybuilders in a bulk need 2.0 to 2.2 g/kg. Above 2.2 g/kg provides no extra benefit and just gets converted to energy or stored as fat. Spread across 3 to 5 meals per day for best absorption.

Baseline is 35 ml per kg bodyweight per day. A 70 kg adult should drink about 2.45 litres or 10 cups per day. Add 300 ml per 30 minutes of exercise. Add 500 ml in hot climates and another 500 ml in dry climates. Subtract 200 ml in cold climates. Pregnant women add 300 ml. Breastfeeding women add 700 ml.

Average untrained male benches about 0.7 x bodyweight. Trained male benches about 1.0 x bodyweight. Advanced trained male benches 1.25 x bodyweight. Elite male benchers bench 1.5 to 2.0 x bodyweight. For females divide by 1.5 to 2.0. An 80 kg intermediate male might bench 100 kg for 1 rep and use 85 kg for 5 reps.

No. AI text models usually give a single calorie number. They forget the activity multiplier (which changes the answer by 30 to 60 percent). They mix up BMR and TDEE. They default to Mifflin-St Jeor but apply it wrong for gender or age. They give one macro split regardless of goal. They forget to convert kg to lb. They give one protein number instead of 0.8 / 1.2 / 1.4 / 1.8 / 2.2 g/kg based on training volume. They give a single water number instead of bodyweight x 35 ml/kg plus exercise plus climate. They estimate 1 rep max wrong with a single formula.

Yes. Everything runs in your browser using JavaScript. No weight, height, age, calories, macros, protein, water, or 1 rep max data is sent to any server. Close the tab and your data is gone. The only data persisted is your last inputs in localStorage so the form reloads when you come back. There is no account, no email capture, no analytics tied to your fitness profile.