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BMR & TDEE Calorie Calculator

Health & Biometrics

Estimate clinical BMR and TDEE maintenance calories using the Mifflin-St Jeor formula, with targets for fat loss, muscle gain, and macro gram breakdowns.

yrs
kg
cm

Daily Physical Activity Level

Basal Metabolic Rate (BMR)
1,709
Calories burned at complete rest
Maintenance Level
2,649
TDEE: Total Daily Energy Expenditure (kcal)
Body Mass Index (BMI)
24.5
Normal

Calorie Target By Fitness Goal

Select a goal to adapt macros

Macronutrient Distribution

Calibrated for your target of 2,649 kcal/day

Diet Style:
Protein (30%)Carbs (40%)Fats (30%)
Protein
199g
795 kcal (4 kcal/g)
Carbohydrates
265g
1060 kcal (4 kcal/g)
Healthy Fats
88g
795 kcal (9 kcal/g)
Tool Overview & Guide

What is BMR & TDEE Calorie Calculator?

Calculate your exact Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with clinical accuracy using the Mifflin-St Jeor formula. Get personalized daily caloric targets for fat loss, maintenance, or muscle gain, paired with macronutrient distribution grams.

Technical Specifications & Supported Formats
Processing Engine:Client-side Native JavaScript & WebAssembly
Privacy & Security:100% In-Browser (Zero File Upload)
Supported Formats:All Standard Formats & Code Text
Max File Limit:100 MB

How to use BMR & TDEE Calorie Calculator

3 simple steps to complete your task directly in your browser:

  1. Enter Your Biometrics

    Provide your biological sex, age, current weight, and height in your preferred unit system (Metric or Imperial).

  2. Select Activity Level

    Choose an activity tier ranging from sedentary office work to extreme endurance training to scale your baseline metabolic expenditure.

  3. View Calories & Macros

    Instantly examine your maintenance calories, fat loss deficit, and muscle building surplus, alongside a customizable daily protein, carb, and fat gram breakdown.

Common uses

  • Sustainable fat loss by setting safe, scientifically backed caloric deficits (-250 to -500 kcal/day).
  • Clean muscle bulking with a controlled caloric surplus (+300 to +500 kcal/day) and high-protein macro targets.
  • Weight maintenance and body recomposition to stabilize metabolism after dieting.
  • Fitness coaching and personal training calculations using the gold-standard Mifflin-St Jeor equation.

Why choose VersaTools

100% private

Your files are processed inside your browser and are never uploaded to a server.

Free, no account

No sign-up, no watermark, no paywalled “premium” tier. Just open a tool and use it.

Instant

No upload, no queue, no server round-trip — work starts the moment you drop a file.

Runs in your browser

Built on open web standards. Works on any modern desktop browser, nothing to install.

No upload size caps

Nothing leaves your device, so there’s no server file-size limit — only your machine’s memory.

Yours to keep

Results download straight to your device in clean, standard file formats.

Frequently asked questions