Critical Medical Disclaimers
This calculator has estimates for educational and nutritional purposes only by using scientific formulas (Mifflin-St. Jeor). The outcomes differ depending on personal metabolic parameters, diseases. Never embark on a diet or exercise program without consulting your qualified healthcare provider or doctor. This is not a medical advice, diagnosis, or treatment tool.
About Our Health Fitness Calculator
This complete, free fitness calculator helps you understand your body's specific calorie needs using scientifically proven formulas. Whether you're looking to find out your BMR (basic metabolic rate), track your TDEE (daily energy intake), or plan your diet this tool gives you scientifically based calculations that will help you on your health journey.
Research Based on Science
Our calculator uses formulas that are based on peer-reviewed scientific research and have been validated by experts around the world. These formulas have been tested for years through clinical studies and are used with confidence by healthcare professionals.
The Mifflin-St Jeor Equation (1990)
MD Mifflin and ST St. George developed this equation, which is considered the "gold standard" for calculating BMR. It is approximately 90% accurate for the general population. It takes into account factors like weight, height, age, and biological sex.
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Harris-Benedict Equation (Revised 1984)
First published in 1918 and revised in 1984, this formula is still widely used in clinical and research fields. It is an alternative method for calculating resting metabolic rate (RMR), which has both a strong scientific basis and historical validation.
Women: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age)
Activity Multiplier System
To calculate TDEE (Total Daily Energy Expenditure), we multiply your BMR by an activity factor based on Physical Activity Level (PAL) guidelines based on nutritional science research. This system helps you understand how much energy your body burns based on your daily physical activity.
- Sedentary (1.2): Little to no exercise, desk job
- Lightly Active (1.375): Light exercise 1-3 days per week
- Moderately Active (1.55): Moderate exercise 3-5 days per week
- Very Active (1.725): Hard exercise 6-7 days per week
- Extremely Active (1.9): Physical job plus hard exercise daily
Why We Created This Tool
This calculator was created to bridge the gap between nutrition science and daily health tracking. People often find it confusing to understand their calorie needs, as traditional methods require manual calculations or expensive consultations.
Our goal was simple: to make scientifically accurate metabolic calculations free and accessible to everyone. In this tool, we used formulas that have been validated in clinical settings, so you can make informed decisions about your nutrition and fitness goals.
This tool is available through pak4m.com and is helpful for users of all levels, whether you're a beginner learning the basics of nutrition, or an experienced athlete fine-tuning your macronutrient balance for performance optimization.
Our Calculation Methodology
Understanding how we calculate your results helps you have more confidence in these numbers. This way, you can better and more effectively use these results for your health goals.
Verified Formulas
We only use equations that have undergone peer-reviewed research, such as Mifflin-St. Jeor and Harris-Benedict. Both of these formulas are verified by science and clinical studies.
Calculation with Time
Every calculation happens instantly within your browser meaning the data is not sent anywhere. This way, you get accurate and accurate results based on your body measurements.
No Data Storage
Your personal health information never leaves the device. All calculations take place locally on your device, completely protecting your privacy.
How Our Calculator Works
Provide your data
Enter your age, weight, height, biological sex, and activity level. These factors directly impact your metabolic rate just as scientific research has proven.
BMR Calculation
We calculate your Basal Metabolic Rate (BMR) using the Mifflin-St. Jeor equation. This formula estimates how many calories your body burns at rest that is, for basic functions like breathing, blood circulation, and cell production.
TDEE Computation
Your BMR is multiplied by your activity level factor to get your Total Daily Energy Expenditure (TDEE) that is, the total calories your body burns during every activity throughout the day.
Goal-Based Recommendations
We adjust your calorie target based on your chosen objective (such as weight loss, maintenance, or muscle gain). These adjustments are based on deficit or surplus guidelines determined by science and sports nutrition research, so you can achieve your health goals safely and effectively.
Our Mission
Our mission is to make scientifically accurate nutritional information accessible to every human being, free of charge. We believe that every person has the right to understand their body's needs without expensive consultations and complicated spreadsheets.
We created this tool to help people make better and more informed decisions about their health and fitness through evidence-based methods just like healthcare professionals do.
The platform is completely free and powered by ethical advertising, ensuring that people from all walks of life have equal access to the best health and knowledge.
Science-Based Education
We explain the science behind our calculations in simple terms, so users can understand why these numbers are important and how they can be best used for their health and fitness.
For Everyone
Absolutely free, with no registration required, and easily compatible with every device, the best tools for a healthy life should be available to everyone.
Privacy Protection
All calculations take place in your browser only your personal health data never reaches our servers.
Key Features & Capabilities
BMR & TDEE Analysis
Your BMR (Body Metabolic Rate) and TDEE (Total Daily Energy Expenditure) are calculated precisely using formulas proven by science and used by nutrition experts worldwide.
Goal-Specific Planning
Calorie and macronutrient intakes are tailored to your goals, whether your goal is to lose fat, build muscle, or maintain weight.
Use on Every Device
This calculator is built with a fully responsive design it runs seamlessly on desktops, tablets, and mobile devices. You can calculate your nutrition needs anywhere, anytime, without downloading any apps or installing software.
Our Explanation and Promise of Honesty
Why is this service free?
This calculator is 100% free and always will be. Our goal is to help you gain better insight into your health and nutrition without paying a dime.
To keep this platform running and improving, we serve ads through Google AdSense and other trusted advertising networks. These ads are pre-screened and won't interfere with your experience.
We never sell your personal data not to advertisers or any third parties. You can review our Privacy Policy for complete details of our privacy protection.
Your privacy is important to us
We use the industry's best security measures to ensure that any information we collect is protected and secure. Your data is in your control, and you have the right to delete it at any time by contacting us.
Cookie Usage
We use cookies solely to improve your experience and to help our advertising partners. You can control your preferences and settings through our cookie consent banner.
Understanding the Calculator's Correct Counts
Important Information (Disclaimer)
This calculator is based on public research and science-based formulas that generally give accurate results for up to 90% of people. However, every person's metabolism is different genetics, muscles, hormones, medications, and medical conditions can cause a 10-15% difference.
These results are provided for informational and analytical purposes only. They are not medical advice. If you wish to make any changes to your diet, exercise, or health routine, consult a qualified doctor or healthcare professional first.
When This Calculator Works Best
This calculator is most useful for those in the following situations:
- • Individuals between the ages of 18 and 65 whose metabolism is functioning properly
- • Those whose body composition is generally normal
- • Those whose goal is to maintain fitness or health
- • Those who need to understand the starting point of their progress
When should you consult a specialist doctor?
- • If you have a medical condition that affects your metabolism.
- • If you are pregnant or breastfeeding.
- • If you have a history of dietary issues or an eating disorder.
- • If you are aiming to lose or gain significant weight.
Who Benefits from This Calculator?
Fitness Enthusiasts
People interested in sports, gyms, or exercise use this calculator to optimize their nutrition needs. It helps them consume enough calories and macronutrients for their training and recovery, which improves performance and leads to faster results.
Weight Management
This calculator is very beneficial for those working towards weight loss or weight gain goals. It provides accurate calorie targets so they can achieve their goals in a sustainable way, without the need for a strict diet—whether it's fat loss or muscle gain.
Nutrition Planning
Health-conscious individuals make this tool a fundamental part of their meal planning and tracking. It helps them understand how much energy their bodies need to function optimally.
Learning & Education
Students and teachers use this calculator to understand metabolic science and nutrition concepts in a practical and easy way. This tool brings textbook formulas to life, bringing theory and practice together.
Get in Touch With Us
Have questions about our methodology, suggestions for improvements, or need technical support? We're here to help.
Ready to Start Your Health Journey?
Like thousands of others, use our science-based calculator to better understand your nutrition needs. Get accurate BMR and TDEE calculations in just one click, based on formulas trusted by healthcare professionals worldwide.