Your Metabolism Dashboard
Choose your units, formula, and activity level. Then calculate your BMR and TDEE targets.
What this tool can do
This calculator is designed to give you a complete daily calorie picture—not just one number.
- Calculate BMR: Your baseline calories burned at rest.
- Calculate TDEE: Maintenance calories using a 5-level activity multiplier.
- Goal Targets: Maintenance, mild loss (-250), loss (-500), and gain (+500).
- Multiple Formulas: Mifflin-St Jeor (default), Revised Harris-Benedict, and Katch-McArdle.
- Metric/Imperial: Switch units with automatic conversion (no reset to zero).
- Save as PDF: Print-ready “Health Profile” export from your browser.
Why you need this tool
Calories are easier to manage when you know your maintenance baseline. This tool helps you avoid guessing and gives you targets you can actually act on.
- Cutting: Use the weight-loss targets to reduce body fat while staying consistent.
- Bulking: Use the gain target to support muscle-building phases.
- Recomposition: Stay near maintenance and adjust based on your weekly trend.
- Consistency: Turn your activity level into a realistic daily calorie budget.
Technical terms explained
- BMR (Basal Metabolic Rate): The calories your body needs per day if you did nothing but rest.
- TDEE (Total Daily Energy Expenditure): Your BMR multiplied by activity to estimate daily maintenance calories.
- Activity Multiplier: A factor (1.2–1.9) that approximates movement, exercise, and job activity.
- Lean Body Mass (LBM): Your weight without fat mass; used by Katch-McArdle for advanced estimates.
- Calorie Deficit/Surplus: Eating less/more than maintenance to lose/gain weight over time.
Other Health Tools
Technical FAQ
For most people, Mifflin-St Jeor is the modern default. If you know your body fat %, Katch-McArdle can be useful because it estimates based on lean mass.
TDEE is calculated as BMR × Activity Multiplier. Changing from 1.2 to 1.55 (or higher) represents a large difference in daily movement and training volume, so the final calorie estimate shifts accordingly.
No. The -250 and -500 targets are simplified daily deficits. Real results depend on adherence, tracking accuracy, water retention, and how your body adapts over time.
All calculations run in your browser using JavaScript. Your inputs are not sent to any server and no external APIs are used for calculation.
Katch-McArdle calculates BMR from Lean Body Mass. Without body fat %, the tool can’t estimate lean mass, so it can’t compute that formula reliably.