Calorie Calculator

BMR (Basal Metabolic Rate) is the number of calories the body burns at rest to maintain vital functions (breathing, circulation, body temperature). It is calculated using the revised Harris-Benedict formula (1990), one of the most accurate available.

TDEE (Total Daily Energy Expenditure) is the total daily caloric requirement, calculated by multiplying the BMR by the activity factor. It represents the calories needed to maintain current weight at the indicated activity level.

To lose weight: reducing caloric intake by 500 kcal/day below TDEE leads to about 0.5 kg/week. Never go below 1200 kcal (women) or 1500 kcal (men) without medical supervision. Food quality matters as much as quantity.

BMR is the basal metabolic rate, the calories the body burns at rest. TDEE is the total daily need, and it comes from multiplying the BMR by the factor for your activity level.

Sex, age, weight in kilograms, height in centimetres and the activity level, which runs from sedentary to extremely active. BMR and TDEE both follow from those five figures.

The calculator starts from the TDEE and shows three figures: maintenance, weight loss at 500 kcal a day less and muscle gain at 300 kcal a day more. They stay estimates, not a diet plan.

Yes, and not because we promise it: this tool runs entirely inside your browser. What you type or upload never leaves your device, so it never reaches a server of ours and there is nothing we could keep, read or lose. You can check it yourself: open the page, disconnect from the internet, and the tool keeps working.

No. There is no database behind this tool: we do not store your files, your text or your results. When you close the tab nothing is left — not here with us, because it never arrived, and not anywhere else.

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