A free online calorie calculator using the Mifflin-St Jeor formula. Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), BMI, healthy weight range, and recommended macronutrient split. Supports weight loss, maintenance, and muscle gain goals.
Enter your age, gender, height, and weight.
Select your activity level (sedentary to pro athlete).
Choose your goal (lose weight, maintain, or gain muscle).
View your BMR, TDEE, goal calories, and macro split.
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas for the general population.
BMR is the calories your body burns at complete rest. TDEE includes your activity level and represents your total daily calorie needs.
Free online tool — works in your browser, no sign-up required. Start using it right now.
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