⚡ RapidWebApp
Daily Maintenance Calories (TDEE)
2,504 kcal / day
Basal Metabolic Rate (BMR) 1,615 kcal
Mifflin-St Jeor Energy Model
🔥 Fat Loss (−500 kcal)
2,004 kcal

Target loss rate: ~1 lb / 0.45 kg per week

⚖️ Maintain Weight
2,504 kcal

Zero net weight change over time

💪 Muscle Gain (+350 kcal)
2,854 kcal

Lean bulking surplus with minimal fat

🛡️ 100% Client-Side • Instant & Auto-Saved Locally

TDEE & Calorie Deficit Calculator

🧮 Calculators

Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and macro targets for fat loss or muscle gain.

⭐ 4.7/5 (184 votes)
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Frequently Asked Questions

Quick answers about controls, features, accuracy, and local browser saving.

What is TDEE and how is it calculated?
TDEE stands for Total Daily Energy Expenditure. It is calculated by first determining your Basal Metabolic Rate (BMR) using the clinically validated Mifflin-St Jeor formula, then multiplying that baseline by an activity multiplier corresponding to your lifestyle and weekly exercise habits.
What is the Mifflin-St Jeor formula?
For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5.
For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161.
How many calories should I eat to lose weight?
A caloric deficit of 500 kcal per day translates to approximately 1 pound (0.45 kg) of fat loss per week (3,500 kcal deficit). A mild deficit of 250 kcal/day yields sustainable 0.5 lb/week loss with minimal muscle loss.
Is my health and weight information stored on a server?
No. All calculations are strictly local in your web browser with zero server tracking or advertising cookies.

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