Free Online Health & TDEE Calculators
All of our calculators are completely free, require no account or sign-up, and run entirely in your browser — your personal data never leaves your device. Each tool is built on validated scientific formulas used by nutrition professionals worldwide.
Core TDEE & Calorie Calculators
TDEE Calculator — Find Your Total Daily Energy Expenditure
Our flagship tool. Enter your age, sex, height, weight, and activity level to instantly calculate your Total Daily Energy Expenditure using Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle formulas. Get personalized calorie targets for weight loss, muscle gain, and maintenance.
Best for: Anyone wanting to know their daily calorie needs as a starting point for any nutrition goal.
BMR Calculator — Basal Metabolic Rate
Calculate your Basal Metabolic Rate — the calories your body burns at complete rest. Supports all three major formulas and shows how activity level multipliers transform your BMR into a full TDEE estimate.
Best for: Understanding your resting metabolism and comparing formula results.
Macro Calculator — Daily Macronutrient Targets
Set your daily protein, carbohydrate, and fat targets based on your TDEE and specific goal. Supports Balanced, Low-Carb, High-Protein, and Keto macro distributions.
Best for: Athletes, IIFYM practitioners, and anyone tracking macros for body composition goals.
Calorie Deficit Calculator — Weight Loss Targets
Calculate your ideal calorie deficit for safe, sustainable weight loss. Enter your current TDEE and target weight to see how many calories to eat daily and how long it will take to reach your goal.
Best for: Anyone starting a weight loss journey who wants a data-driven calorie target.
Maintenance Calories Calculator
Determine exactly how many calories you need to maintain your current weight. Useful for ending a diet phase, reverse dieting, or establishing a baseline before a bulk.
Best for: People transitioning between diet phases or who simply want to stop gaining or losing weight.
Body Fat Calculator — US Navy Method
Estimate your body fat percentage using the US Navy circumference measurement method. Your body fat % is needed for the Katch-McArdle BMR formula, which is more accurate than weight-only formulas for lean or athletic individuals.
Best for: Athletes and bodybuilders wanting a more precise TDEE using the Katch-McArdle formula.
How to Use These Calculators Together
- Start with the TDEE Calculator to find your maintenance calories
- Use the Macro Calculator to distribute those calories into protein, carbs, and fat
- Use the Calorie Deficit Calculator if losing weight to set your daily target and timeline
- Use the Body Fat Calculator if you want to switch to the Katch-McArdle formula for greater accuracy
All calculators are interconnected — results from one feed directly into the next, creating a complete nutritional planning system.
Frequently Asked Questions
Are these calculators accurate?
Our calculators use the same validated formulas used by registered dietitians and sports nutritionists. The Mifflin-St Jeor equation is accurate within 10% for approximately 82% of adults (Frankenfield et al., 2003). Individual results vary — use your result as a starting point and adjust based on real-world weight trends over 2–3 weeks.
Do I need to create an account?
No. All calculators are completely free and require no registration. Your data is processed entirely in your browser and is never sent to our servers.
Which calculator should I use first?
Start with the TDEE Calculator. It gives you the most complete picture of your calorie needs and provides results you can use immediately for any goal.