Calorie calculator. From body stats to a daily plan.
Mifflin-St Jeor BMR, TDEE from your activity level, calorie targets for every goal, and a protein / carb / fat split in grams — computed privately in your browser, nothing uploaded.
A free online tool by Digital HeroesYour resting burn (BMR) is multiplied by this to estimate daily needs (TDEE).
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%.
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.
One input form, a whole daily plan.
- Calculate your BMR and TDEE instantly from age, height, weight and activity level — no button to press, it updates as you type.
- Compare calorie targets for weight loss, mild loss, maintenance, mild gain and weight gain side by side, each with its weekly pace.
- Stay in safe territory: loss targets are automatically capped at 1,500 kcal (men) / 1,200 kcal (women) minimums.
- Switch between metric and imperial units for height (cm or ft/in) and weight (kg or lb) at any time.
- Set your macro split with one-click presets — Balanced, Low-carb, High-protein — or custom sliders that always rebalance to 100%.
- Copy all results — BMR, TDEE, every goal target and your macro grams — to the clipboard in one click. No account, no upload.
Five steps, no manual.
- Select your sex, then enter your age, height and weight — switch to ft/in or lb if you prefer imperial units.
- Pick your activity level from the dropdown. Your BMR and TDEE appear instantly in the result panel.
- Review the daily calories by goal table — five targets from weight loss to weight gain, each shown against your TDEE.
- In Macro split, choose the goal you're aiming for and a preset ratio, or drag the protein / carb / fat sliders yourself.
- Click Copy results to put the full plan — calories and macro grams — on your clipboard.
Frequently asked questions.
Is the Calorie Calculator free?
Is it private? Are my body stats uploaded anywhere?
Which formula does it use, and how accurate is it?
What's the difference between BMR and TDEE?
Why are some weight-loss targets capped?
How are the macro grams calculated?
Published · Last updated .
