TDEE, BMR & Macro Calculator: free online, no upload
Calculate your BMR, TDEE (maintenance calories) and daily macros for fat loss, maintenance or muscle gain using the Mifflin-St Jeor and Katch-McArdle formulas.
How to use TDEE, BMR & Macro Calculator
- Open the tool: Open TDEE, BMR & Macro Calculator on this page. It loads in a few seconds and runs inside your browser tab.
- Add your input: Add your sales, tax, marketing and health figures or type the values. Nothing is uploaded to any server.
- Adjust and preview: Change the options and check the live preview until the result is exactly what you need.
- Download or copy: Download the result or copy it. You can repeat it as many times as you like, free.
Key features
- BMR, TDEE and BMI
- Goal-based calorie targets
- Protein, carbs and fat split
- Metric and imperial
- Private
Popular uses
- Weight-loss planning
- Muscle gain diet
- Fitness coaching
- Healthy eating
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure: the calories you burn per day including activity.
Is TDEE, BMR & Macro Calculator free?
Yes, 100% free with no limits. Online Free Tools is a free welfare project supported only by ads. Full power is unlocked by inviting friends, never by paying.
Are my files uploaded?
No. TDEE, BMR & Macro Calculator runs inside your browser, so your data stays on your device.
Does it work on mobile?
Yes. It works in Chrome, Safari, Edge and Firefox on Android, iPhone, Windows and Mac.
Built with open-source technology: josdejong/mathjs.
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No subscriptions. No payments. Ever. Full power is unlocked by inviting friends, never by paying.
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