Is my data sent to a server?

No. All calculations run locally in your browser.

How accurate are the results?

The revised Harris-Benedict formula provides estimates. Actual metabolism varies by muscle mass, body fat, and genetics.

How do I set a cut (weight loss) calorie target?

A deficit of ~500 kcal/day below TDEE is commonly used, resulting in ~0.5 kg/week of weight loss.

Is this suitable for teenagers?

The formula is designed for adults. Teens should consult a doctor or dietitian.

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calorie calculator,

Calorie Calculator

Calculate BMR and TDEE from your body stats and activity level.
Get personalized calorie targets for diet, maintenance, or muscle gain.

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BMR Calculation

Revised Harris-Benedict formula

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TDEE Calculation

Daily calorie burn by activity level

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Goal Calories

Diet / maintain / bulk suggestions

Gender

Male Female

Age

Height (cm)

Weight (kg)

Daily Activity

Exercise Frequency

Enter your height, weight, and age above.

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Disclaimer: The results of this tool are only general estimates. Actual metabolism varies significantly based on muscle mass, body fat, genetics, etc. This is not a substitute for accurate medical or professional nutritional advice.

about,

About

A free tool that calculates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) from your height, weight, age, gender, and activity level using the revised Harris-Benedict formula.

Set calorie targets for weight loss, maintenance, or muscle gain. All calculations run locally in your browser — no personal data is transmitted.

how to use,

How to Use

STEP 1

Enter Your Stats

Input your gender, age, height, and weight.

STEP 2

Choose Activity Level

Select the activity multiplier that matches your weekly exercise routine.

STEP 3

View Results

BMR, TDEE, and goal-based calorie targets are automatically calculated.

glossary,

Glossary

BMR (Basal Metabolic Rate): Calories burned at rest to maintain basic life functions such as heartbeat, breathing, and body temperature.
TDEE (Total Daily Energy Expenditure): BMR multiplied by an activity factor — the total calories you burn in a day.
Harris-Benedict Equation: A 1919 formula, revised in 1984, widely used to estimate BMR from body measurements.
Activity Multiplier: A factor (1.2–1.9) representing your weekly exercise intensity applied to BMR to get TDEE.
Caloric Deficit: Consuming fewer calories than your TDEE — required for weight loss.
Caloric Surplus: Consuming more calories than your TDEE — used for muscle gain (bulking).

faq,

FAQ

Q.Is my data sent to a server?: No. All calculations run locally in your browser.
Q.How accurate are the results?: The revised Harris-Benedict formula provides estimates. Actual metabolism varies by muscle mass, body fat, and genetics.
Q.How do I set a cut (weight loss) calorie target?: A deficit of ~500 kcal/day below TDEE is commonly used, resulting in ~0.5 kg/week of weight loss.
Q.Is this suitable for teenagers?: The formula is designed for adults. Teens should consult a doctor or dietitian.