Calorie Calculator
From body stats to a daily plan — BMR, TDEE, calories for every goal and a protein / carb / fat split in grams, computed privately on your device.
🔒 Calculated locally — your body stats never leave your browser.
Daily calories by goal
| Goal | Pace | Calories / day | vs TDEE |
|---|
Macro split
Move any slider — the other two rebalance automatically so the split always totals 100%.
ℹ️ These figures are general estimates for healthy adults and are informational only — not medical advice. Energy needs vary with genetics, body composition and health conditions. Talk to a doctor or registered dietitian before changing your diet.
How your numbers are estimated
BMR uses the Mifflin-St Jeor equation — 10×kg + 6.25×cm − 5×age, +5 for males or −161 for females — widely considered the most accurate everyday formula. Multiplying by your activity factor gives TDEE, the calories you burn per day. A deficit of about 250/500 kcal per day loses roughly 0.25/0.5 kg a week; a surplus gains it. Macros convert calories to grams at 4 kcal/g for protein and carbs, 9 kcal/g for fat. It all runs in your browser — private and free forever. Building something health-related? Digital Heroes can help.