How does this calorie calculator work?

We estimate your Basal Metabolic Rate (BMR) using the Revised Harris–Benedict equation, then multiply by your activity level (1.2–1.9) to get TDEE. Goal presets adjust calories (±250 or ±500), and we convert your target calories into macros based on your chosen split.

Which formula do you use for BMR?

Revised Harris–Benedict. It’s widely used and accurate for most people. Results are estimates; consult a professional for medical or clinical needs.

Yes. All calculations run locally in your browser. No sign-in, no uploads, and no tracking of your inputs.

What activity level should I pick?

Sedentary: 1.2; Lightly active: 1.375; Moderately active: 1.55; Very active: 1.725; Extra active: 1.9. Choose the level that best matches your average week.

How big should my calorie deficit or surplus be?

Mild changes (±250 kcal/day) are gentler; standard (±500 kcal/day) change weight faster but may be harder to sustain. Avoid extreme deficits unless medically supervised.

What do the macro splits mean?

Balanced: 30% protein, 40% carbs, 30% fat. Low carb: 40% protein, 20% carbs, 40% fat. High protein: 40% protein, 30% carbs, 30% fat. These are starting points adjust for preferences or medical guidance.

Ultimate Daily Calorie Calculator

Science-backed estimates for your TDEE and a personalized nutrition plan to reach your goals.

Gender

Units

Age

Weight (kg)

Height (cm)

Activity Level

Your Goal

Macronutrient Split

Protein (30%)	Carbs (40%)	Fat (30%)
0 g	0 g	0 g

Fast, Free, Private Calorie Calculator

Estimate your daily calories (TDEE) and macronutrients with science based formulas. Top, Fast, Best and Lifetime Free Unlimited your information is 100% confidential and secure (everything runs locally in your browser).

Why people love this calorie/TDEE calculator

Science based

Uses Revised Harris–Benedict for BMR and standard activity multipliers for accurate TDEE estimates.

Maintenance, loss, or gain

One click to set mild or standard deficits/surpluses to reach your goals.

Personalized macros

Balanced, low carb, or high protein splits see grams of protein, carbs, and fat instantly.

Metric & Imperial

Works worldwide kg/cm or lbs/ft+in with clean, accessible UI.

Free & private

Lifetime free. No signups, no tracking. All calculations happen on your device.

Mobile friendly

Optimized for Chrome, Edge, Firefox, and Safari on desktop and mobile.

Popular uses worldwide

Weight management

Find maintenance, deficit, or surplus calories for sustainable results.

Sports & fitness

Plan macros for cutting, bulking, endurance, or team sports seasons.

Diet planning

Adjust carbs/fats for low carb, higher protein, vegetarian, or vegan diets.

Healthcare check ins

Discuss calorie targets with your dietitian or healthcare provider.

Busy professionals

Set realistic targets for desk jobs or hybrid/active work weeks.

Macro tracking

Use grams/day targets with your favorite tracking app.

How we calculate your calories (BMR → TDEE)

BMR: Revised Harris–Benedict equation based on gender, age, weight, and height.
TDEE: BMR × your activity level (1.2–1.9) to estimate daily energy needs.
Goal calories: Apply a mild (±250 kcal) or standard (±500 kcal) change for loss or gain.
Macros: Convert target calories to grams using your selected split.

Activity level	Multiplier	Typical description
Sedentary	1.2	Mostly sitting/office work
Lightly active	1.375	1–2 exercise days/week
Moderately active	1.55	3–5 exercise days/week
Very active	1.725	6–7 exercise days/week
Extra active	1.9	Physical job + regular training

How to use this calorie calculator

Select your gender and units (Metric or Imperial).
Enter age, weight, and height.
Choose your weekly activity level.
Pick your goal (maintain, loss, gain) and macro split.
Click “Calculate” to see TDEE, goal calories, and daily macros.

Disclaimer: Educational estimates only. Not medical advice.

Global availability (GEO)

Built for users in the USA, UK, Canada, Australia, India, EU, Middle East, and Asia. Works with Metric & Imperial units. Also searched as: TDEE calculator, maintenance calories calculator, macro calculator. In other languages: calculadora de calorías (ES), calculatrice de calories (FR), Kalorienrechner (DE), calculadora de calorias (PT), حاسبة السعرات الحرارية (AR), कैलोरी कैलकुलेटर (HI), kalkulator kalori (ID), カロリー計算機 (JA), 칼로리 계산기 (KO).

Frequently Asked Questions

Is it private and secure?

Yes. All calculations run locally in your browser. Your data never leaves your device.

Which formula do you use?

Revised Harris–Benedict for BMR, multiplied by activity level to estimate TDEE.

How big should my deficit/surplus be?

We offer mild (±250 kcal/day) and standard (±500 kcal/day) options start conservatively and adjust.

Do you support Metric & Imperial?

Yes. Enter kg/cm or lbs/ft+in and switch units any time.

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