TDEE & Calorie Tools
Free, privacy-first tools to estimate calories, macros, and activity levels. All calculations run in your browser.
These tools work together as a calorie estimation cluster. Start with the activity quiz, set your TDEE or maintenance baseline, then adjust for deficits and macros. Every tool includes research citations and a calibration protocol so you can adjust from real weight trends — not guesswork.
Suggested workflow
Activity Quiz
Realistic multiplier
Maintenance / TDEE
Calorie baseline
Deficit or surplus
Goal adjustment
Macros
Full split
TDEE Calculator
Full daily calorie, BMR, goal, and macro estimates.
BMR Calculator
Estimate resting energy expenditure using validated BMR formulas.
Mifflin-St Jeor Calculator
Mifflin-St Jeor BMR, TDEE table, goal calories, and formula breakdown.
Macro Calculator
Turn daily calories into protein, fat, and carb gram targets.
Calorie Deficit Calculator
Estimate TDEE and compare deficit options for weight management.
Maintenance Calorie Calculator
Find estimated maintenance calories to keep weight stable.
Activity Level Quiz
Eight questions → precise multiplier (1.20–1.90) and conservative pick.
Part of Fit Life Regime. Informational tools for personal awareness and nutrition journaling.