How to Use
- 1
Enter your age, biological sex, weight, and height. Toggle between metric (kg/cm) and imperial (lb/ft/in).
- 2
Select your activity level honestly - most people are Sedentary or Lightly Active.
- 3
Choose your goal (lose weight, maintain, or build muscle) to see your personalized daily calorie target and macros.
Frequently Asked Questions
What is BMR? ▼
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain vital functions like breathing, circulation, and cell production. It is the minimum calories needed to stay alive.
What is TDEE? ▼
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including all movement and exercise. Eating at your TDEE means your weight stays stable.
How accurate is this calculator? ▼
This uses the Mifflin-St Jeor equation, which is the most accurate formula for most people and is used by registered dietitians. Results are within 10% for most individuals. Factors like muscle mass, hormones, and metabolism variation mean results are estimates, not guarantees.