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Calorie & TDEE Calculator
Daily calorie needs from BMR and activity (Mifflin-St Jeor).
100% FreeRuns instantlyNo watermark
- 1Enter detailsAdd the numbers for your scenario.
- 2CalculateVootkit updates the result instantly.
- 3ReviewCheck totals, notes and breakdowns.
Private by designProcessed on your device where possible.
Works on any deviceDesktop, tablet and mobile browsers.
No installationOpen the page and start working.
Always free coreUse the free plan for everyday tasks.
How to use Calorie & TDEE Calculator
Vootkit updates the result instantly.
02Check totals, notes and breakdowns.
03Copy the answer into your workflow.
04Your files stay private
Your work is processed locally in your browser where possible and is never added to a Vootkit upload library.
Learn more about privacyEvery calorie target starts from one number: what your body spends doing nothing at all. That figure is not measurable at home, but it is estimable — and the estimate is good enough to plan from, provided you know how wide the error bars are.
What Calorie & TDEE Calculator does
Calculates basal metabolic rate with the Mifflin-St Jeor equation: 10 × kg + 6.25 × cm − 5 × age, then +5 for men and −161 for women. It replaced the older Harris-Benedict formula because it is more accurate for modern body compositions.
Multiplies that by an activity factor to give total daily energy expenditure — the number you would actually eat to maintain weight.
Formula and activity factors
| Equation | Mifflin-St Jeor (1990) |
|---|---|
| Sedentary | × 1.2 — desk job, little exercise |
| Light | × 1.375 — 1–3 days a week |
| Moderate (default) | × 1.55 — 3–5 days a week |
| Active | × 1.725 — 6–7 days a week |
| Very active | × 1.9 — physical job or twice-daily training |
| Units | Metric (kg, cm) or imperial (lb, in) |
| Age range | 10 to 100 |
Detailed steps
- Choose units and enter age, sex, weight and height.
- Pick the activity level that matches a normal week, not a good one.
- Read BMR (at rest) and TDEE (with activity).
Worth knowing
Almost everyone overestimates their activity level, and it is the single biggest source of error here — the gap between "moderate" and "active" is around 270 calories a day for a 75 kg adult. Choose one level lower than feels right, then adjust after two weeks against what actually happens on the scale.
Frequently Asked Questions
How accurate is this?
Mifflin-St Jeor lands within about 10% of measured BMR for most people, which is roughly 150–200 calories a day. It is derived from population averages, so it cannot see your particular muscle mass, thyroid function or genetics. Treat it as a starting point to be corrected by observation.
Why does it ask my sex?
The equation carries a constant that differs by sex — +5 for men, −161 for women — reflecting average differences in lean mass. It is a population average and will fit some individuals poorly.
What is the difference between BMR and TDEE?
BMR is what you would burn lying still all day — breathing, circulation, keeping warm. TDEE is BMR multiplied by your activity factor, and it is the number that matters for eating to maintain, gain or lose.
Should I eat my BMR to lose weight?
This tool cannot answer that and neither should any calculator. Eating at or below BMR is aggressive and, sustained, is the kind of thing that needs professional supervision. Take an energy target to a dietitian or doctor, particularly if you have any medical condition.
Is Calorie & TDEE Calculator free?
Yes. The Vootkit free plan includes 5 tool runs a day. Upgrade to Vootkit Pro for unlimited daily use, an ad-free workspace and saved workflows.
Are my files uploaded?
No. Calorie & TDEE Calculator runs entirely in your browser — your file is processed on your own device and never sent to a server. There is nothing for us to store or delete.
Do I need to install anything?
No. Calorie & TDEE Calculator works in any modern browser on desktop, tablet or phone. Open the page and start.
How often can I use it? Is there a daily limit?
On the free plan you get 5 tool runs a day. When you reach the limit you'll see a prompt to upgrade, and it resets the next day. Vootkit Pro removes the cap entirely for unlimited daily use.
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This tool processes everything locally in your browser. You can disconnect from the internet after the page loads and it will still work.