Free, evidence-based tools for every aspect of nutrition planning and body composition tracking. All calculations run locally in your browser.
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. Get calorie targets for cutting, maintaining, or bulking.
Open Calculator →Estimate your Basal Metabolic Rate with three research-backed formulas: Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle. See how body composition affects metabolism.
Calculate BMR →Find your daily calorie target for maintaining, cutting, or bulking. Includes BMR and TDEE breakdowns with personalized recommendations.
Calculate Calories →Enter your target weight and timeline to get a personalized daily deficit plan. Includes safety checks and metabolic adaptation warnings.
Plan Your Deficit →Calculate your Body Mass Index and see where you fall on the WHO classification scale. Includes limitations and alternative metrics.
Calculate BMI →Estimate your body fat percentage using the U.S. Navy circumference method or BMI-based formula. Compare results against ACE standards.
Calculate Body Fat →Calculate your lean body mass using four methods: Boer, Hume, James formulas, and the body fat percentage method.
Calculate LBM →Compare four established clinical formulas (Devine, Robinson, Miller, Hamwi) plus the healthy BMI range for your height.
Calculate Ideal Weight →Get a detailed macronutrient breakdown (protein, carbs, fat) tailored to your goal. Choose from balanced, high-protein, or keto splits.
Calculate Macros →Determine your optimal daily protein intake based on body weight, activity level, and fitness goals. References ISSN and RDA guidelines.
Calculate Protein →Find your optimal daily hydration target based on body weight, activity level, and climate conditions.
Calculate Water →Each calculator on TDEEBMR is built on peer-reviewed research and established clinical formulas. All computations run locally in your browser, meaning your personal data never leaves your device.
For the most accurate results, we recommend:
Our methodology page provides full citations for every formula used across these calculators.