Calorie Calculator: BMR TDEE

Stop guessing how much you should eat.

Enter your height, weight, age and activity level, and the app works out your basal metabolic rate (BMR), your total daily energy expenditure (TDEE) and a daily calorie target for losing, maintaining or gaining weight. It also splits that target into carbs, protein and fat in grams, so you know exactly what today looks like.

■ Daily calorie target
· BMR, TDEE and your target calories on one screen
· Three BMR formulas — Mifflin-St Jeor, Harris-Benedict, Katch-McArdle
· Five activity levels; goals of −500/−250, maintain, +250/+500 kcal
· Shows the weekly weight change you can expect at that intake

■ Macro split
· Turns your target calories into grams of carbs, protein and fat
· Four presets — Balanced / Low-carb / High-protein / Keto, plus custom sliders
· Clear donut chart

■ BMI and goal planning
· Body mass index with the four WHO bands and the healthy weight range for your height
· Enter a goal weight and date ("65 kg in three months") and it works back to a daily target

■ Food log
· Log what you ate today with its calories and watch the remaining-calories ring
· Save the foods you eat often as favourites and add them with one tap

■ Weight log and stats
· Add, edit and delete entries by date, with notes and note search, body fat and waist
· Trend chart with a goal line and moving average, plus period filters
· Weekly average change, highest and lowest weight, logging streak, weekday bars, yearly heatmap

■ Small things that help
· kg ↔ lb and cm ↔ ft/in unit switching
· A daily reminder to log your weight at the time you choose
· Backup and restore — JSON export and import, CSV export
· Share your result as a clean card image
· Light / dark / system theme and six accent colours

■ Ten languages
English, 한국어, 日本語, 简体中文, Español, Português, Français, Deutsch, Русский and Bahasa Indonesia. Switch any time in settings.

■ Your data stays on your phone
No sign-up, no account. Everything you enter is stored on your device only and is never sent to any server. Calculations and logging work fully offline.

Note: this app is a reference tool based on published statistical formulas (Mifflin-St Jeor and others) and is not medical advice. If you have a medical condition, are pregnant, or are still growing, please talk to a professional.

Contact: [email protected]