Calorie / TDEE Calculator
Estimated daily energy needs, with the error bars stated.
Calorie Calculator estimates your basal metabolic rate with the Mifflin-St Jeor equation and multiplies it by an activity factor to give total daily energy expenditure. It also shows the Katch-McArdle result if you know your body fat percentage. These are population estimates with real variance, not prescriptions, and nothing you enter leaves the page.
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Runs entirely on your device. No file or text you enter here is uploaded. How to verify it.
This is a calculation tool, not medical advice. The result is an estimate from a published formula and cannot account for your individual circumstances. Talk to a healthcare professional about anything that matters.
How to use Calorie / TDEE Calculator
- Enter age, sex, height, weight and activity level.
- Optionally add body fat percentage for the Katch-McArdle estimate.
- Read the BMR and TDEE, and the note on how far off they can be.
Questions about Calorie / TDEE Calculator
How accurate is this?
Mifflin-St Jeor is the most accurate of the common equations and still lands within 10% of measured resting expenditure for only about 80% of people. Activity multipliers are cruder still — self-reported activity level is the largest source of error. Treat the number as a starting point to adjust from, not a fact.
Which equation should I use?
Mifflin-St Jeor by default. Katch-McArdle is better if you have a reliable body fat measurement, because it works from lean mass. Harris-Benedict is included for comparison but is the least accurate of the three on modern populations.
Is this medical or dietary advice?
No. It is an equation from published literature. Energy needs interact with medication, thyroid function, pregnancy, illness and much else — a dietitian or doctor is the right place for a plan.
Does it give me a deficit or surplus target?
No. It reports BMR and TDEE and stops there. How large a deficit or surplus is sensible depends on your starting point, your health and your medication, and a page that hands out a number without knowing any of that is guessing.
Which activity level should I choose?
Most people pick one too high. Sedentary fits a desk job with a few short walks; moderate means three to five genuine training sessions a week. The multiplier is applied to the whole BMR, so one level too high can inflate the daily figure by several hundred calories.
Is Calorie / TDEE Calculator really free, with no limits?
Yes. There is no account, no daily cap, no file-size tier and no watermark, because there is no server cost to recover. The site is funded by clearly disclosed partner recommendations on the Partners page, never by metering the tools.
Are my files or text uploaded when I use Calorie / TDEE Calculator?
No. Everything is processed by JavaScript running in your browser, on your device. You can verify it: open your browser's developer tools, switch to the Network tab, and use the tool. You will see no request carrying your data — because there is nowhere for it to go.