Calculate your TDEE (Total Daily Energy Expenditure), maintenance calories, and daily macros for weight loss, muscle gain, or maintenance. Uses the Mifflin-St Jeor equation — free, private, local-only.
Loading your experience...
Please wait a moment
This utility is a high-performance node optimized for modern browser environments. All data processing is executed client-side, ensuring zero knowledge transfer to external servers.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It is calculated by first finding your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, then multiplying it by an activity factor (1.2 for sedentary up to 1.9 for very active). This calculator does that automatically.
To lose fat, eat below your TDEE. A moderate deficit of 15-25% (roughly 300-700 calories/day) supports steady loss of about 0.5-1kg per week while preserving muscle. Select the 'Cut' goal to see your target automatically.
A common evidence-based starting point is 1.6-2.2g of protein per kg of body weight, 20-30% of calories from fat, and the remainder from carbs. This tool sets protein based on your weight and goal, then fills fat and carbs to hit your calorie target.
No. Every calculation runs entirely in your browser. Your weight, height, age, and results are never uploaded, logged, or shared.