Calorie / TDEE Calculator

Estimate your daily energy needs entirely in your browser

Privacy-first: all calculations happen locally in your browser. Your height, weight, age and other inputs are never uploaded, stored in a cookie, or tracked — they live only in browser memory and are cleared when you refresh.

Personal info

SexAge

Height (cm)

Weight (kg)

Activity levelGoal

Macronutrient split

Protein (% of kcal)

Fat (% of kcal)

Carbs (auto-filled)

45%

Results

Target calories

2,556 kcal

net adjustment (kcal/day): 0 kcal

Basal metabolic rate (BMR): 1,649 kcal
Total daily energy expenditure (TDEE): 2,556 kcal

Protein (g): 160 g
Carbs (g): 288 g
Fat (g): 85 g

Disclaimer: This calculator uses the Mifflin–St Jeor formula with standard activity multipliers and gives an average estimate. Actual metabolism varies significantly with genetics, lean mass, thyroid function, stress, sleep, and the thermic effect of food. Cutting below ~1,200 kcal/day (men) or 1,000 kcal/day (women) for extended periods can affect hormones and lean mass — work with a registered dietitian for sustained plans.