A free BMI, BMR and TDEE calculator built to do one thing the big sites don't: turn the number into a plan you can actually use.
BMI uses the standard WHO categories. BMR is calculated with your choice of three validated equations — Mifflin-St Jeor (default), Revised Harris-Benedict, and Katch-McArdle. TDEE applies standard activity multipliers (1.2–1.9) to BMR. Weight-loss and gain targets are derived from TDEE, and the calculator never sets a weight-loss target below your BMR.
The goal planner models progress at roughly 7,700 kcal per kilogram of body weight, recalculating BMR and TDEE each week as your weight changes — because maintenance calories fall as you lose, and a fixed target slowly stops working.
Every output here is an estimate. Formulas approximate; real metabolism varies with genetics, hormones, sleep and more. Use these numbers as a starting point, track what actually happens, and adjust. None of this is medical advice.
This is an independent project. Questions or corrections: contact.