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Calculate your Body Mass Index, estimate basal metabolic rate (BMR), determine total daily energy expenditure (TDEE), and customize macronutrient targets.
Scientifically validated formulas for healthy adults, fitness enthusiasts, and weight managers.
Your age, weight, and health targets are processed purely in client memory without server storage.
Calculates BMR and TDEE based on gold-standard clinical metabolic research.
Download your complete nutrition and macronutrient targets as a printable, professional PDF.
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Clear answers regarding BMR, TDEE, macronutrient distribution, and hydration.
Basal Metabolic Rate (BMR) is the baseline calories your body burns at complete rest for vital functions. Total Daily Energy Expenditure (TDEE) accounts for your daily physical movement and exercise routines.
We use the clinical Mifflin-St Jeor equation, widely recognized as the most accurate standard formula for estimating human basal metabolic rates.
According to the World Health Organization: Underweight (< 18.5), Normal Weight (18.5 – 24.9), Overweight (25.0 – 29.9), and Obese (≥ 30.0).
Macronutrients are distributed based on your selected strategy (Balanced, High Protein, Low Carb, Keto) using the standard caloric density constants: 4 kcal per gram of protein and carbohydrates, and 9 kcal per gram of dietary fats.
The calculator uses a baseline of 35ml of water per kilogram of body weight, with supplemental allowances of 0.4L to 0.8L added for moderate to strenuous physical activity.
Yes. Click 'Download PDF Plan' to generate a clean, vector-rendered summary document with your BMI, TDEE, macronutrients, and hydration goals.
No. All mathematical calculations run 100% locally in your browser memory. We do not store or track any personal health metrics.
Yes. You can switch between centimeters/kilograms and feet/inches/pounds at any time with the header toggle.
No. The estimates are designed for healthy, non-pregnant adults. For clinical health conditions, diabetes, or renal diets, consult a licensed dietitian or physician.
No. The Healthy Habits Toolkit is 100% free and accessible without creating an account.