What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the energy your body burns at complete rest just staying alive. TDEE (Total Daily Energy Expenditure) includes all movement, work, and exercise calories burned during the day.

What is an ideal calorie deficit for fat loss?

A moderate daily deficit of 300 to 500 calories below your TDEE ensures steady, sustainable fat loss (~0.5 kg / week) while preserving lean muscle mass.

Is any personal health or body data stored on servers?

No, never. All calculations execute 100% client-side in your browser memory.

Everyday Tools

TDEE, BMR & Macro Nutrition Calculator

Interactive in-browser TDEE, BMR, and Macro Nutrition Calculator based on the validated Mifflin-St Jeor formula. Calculate your Basal Metabolic Rate, Total Daily Energy Expenditure, target deficit/surplus calories, and exact daily grams of protein, healthy fats, and carbohydrates.

100% In-Browser Privacy

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How to Calculate Your TDEE & Macros in 3 Steps

Enter Body Metrics

Input your gender, age, height (cm), and current weight (kg).

Choose Activity & Goal

Select your weekly physical activity level and whether you want to lose fat or build muscle.

Inspect Macros & Download

View your customized calorie target and macronutrient grams, then download your meal card.

Frequently Asked Questions

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