Calculate BMR and TDEE, set maintenance, fat loss, or muscle gain targets, and estimate meal calories. Formula: BMR = 10×weight + 6.25×height − 5×age − 161.
How to use
- Enter age, height, weight, activity level, and calorie goal.
- Add meal items with calories (one food per line) for automatic totals.
- Results update in real time. Use Copy, PDF, or CSV to save your report.
Input
One food per line with calories, e.g. Salmon - 220 kcal
Results
BMR—
TDEE—
Selected Goal—
Maintenance—
Fat Loss—
Muscle Gain—
Meal Calories0 kcal
3 Meals / Day0 kcal/day