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.
Harris-Benedict Calculator
Original (1919) and revised (1984) Harris-Benedict BMR, TDEE, and goal calories.
Katch-McArdle Calculator
Lean-mass BMR from body fat %, Navy estimator, TDEE, and formula cross-checks.
Lean Body Mass Calculator
Boer, James, Hume, and body-fat LBM — formula comparison, FFMI/LMI, Navy option.
Fat-Free Mass Calculator
FFM from body fat %, DEXA, BIA, calipers, or Navy — FFMI, LBM comparison, RMR preview.
Cunningham Calculator
Cunningham (1980) RMR from lean mass — direct LBM, body fat %, Navy, TDEE, and goals.
Schofield Calculator
WHO Schofield (1985) age-band BMR from weight — infants through older adults, TDEE, and goals.
Owen Calculator
Owen (1986/1987) weight-only BMR/RMR from sex and body weight — TDEE, goals, and Mifflin cross-checks.
REE Calculator
Multi-equation REE/RMR hub — auto-select across 7 formulas, all-formula comparison, TDEE, and goals.
RMR Calculator
RMR hub with auto-select, TDEE, % and fixed kcal goals, macro preview, and 7-formula comparison.
Basal Energy Expenditure Calculator
BEE hub — Harris classic, auto-select, BEE/BMR/REE/RMR education, TDEE, goals, clinical context.
Metabolic Age Calculator
Transparent metabolic age from resting energy + composition — Mifflin age-equivalence, TDEE, smart-scale education.
U.S. Navy Body Fat Calculator
Official Hodgdon–Beckett circumference body fat % — composition, categories, TDEE context, and measurement guide.
Macro Calculator
Turn daily calories into protein, fat, and carb gram targets.
Calorie Deficit Calculator
Estimate TDEE and compare deficit options for weight management.
Calorie Surplus Calculator
Bulking hub — surplus presets, weekly gain goals, macros, and lean bulk guidance.
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.