How many calories should I eat to lose weight?

A safe weight loss target is eating 300 to 500 calories below your TDEE daily, which leads to ~0.5kg (1lb) of steady fat loss per week.

Is my data safe when using the TDEE Calculator?

Yes. All computations, parsing, and transformations occur locally inside your browser via client-side JavaScript. No input data is sent to external servers.

Is the TDEE Calculator completely free?

Yes. QuizOxa Tools is 100% free with no subscription, account creation, or rate limits required.

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Calculator Client-Side

Free Online TDEE & BMR Calculator — Daily Calorie & Macro Guide — QuizOxa Tools

Find out your daily maintenance calories, Basal Metabolic Rate (BMR), and target calorie intakes for fat loss or muscle gain. Uses scientific Mifflin-St Jeor formula with activity level adjustments and macronutrient targets.

100% In-Browser Privacy Instant Zero-Lag Execution Zero Data Uploaded

Personal Body Metrics

Gender

Age (Years)

Weight (kg)

Height (cm)

Daily Physical Activity Level

Daily Energy Expenditure Results

BMR (Resting Burn)

1,674kcal/day

TDEE (Maintenance)

2,302kcal/day

Target Calorie Intake Goals

Fat Loss (-500 kcal/day)

Lose ~0.5kg (1 lb) per week

1,802 kcal

Weight Maintenance

Maintain current body weight

2,302 kcal

Muscle Gain (+500 kcal/day)

Gain ~0.5kg (1 lb) per week

2,802 kcal

How to Use TDEE Calculator

Input Your Data

Paste or type your input into the workspace above, or upload a target file directly.

Configure Settings

Select desired formatting options, conversion rules, or target units suited for your project.

Instant Processing

Execution completes in milliseconds right inside your browser memory with zero network latency.

Export & Copy

Use one-click copy to move the processed output to your clipboard or download files locally.

Key Highlights & Privacy Guarantee

Zero Server Storage

Your data is processed strictly in client-side RAM using WebAssembly and standard JavaScript APIs. No data packets or credentials are sent to our backend.

High-Speed Execution

By removing server round-trips, transformations occur in under a millisecond, optimizing Core Web Vitals and eliminating processing queues.

Free with Zero Limits

No subscription tiers, no hidden credit systems, and no registration walls. Run unlimited conversions and utilities whenever needed.

In-Depth Developer Guides

18 min read•Calculator

TDEE Calculator: The Ultimate Guide to Daily Calorie Burn

Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) accurately. Learn metabolic science, BMR formulas, deficit setups, and macronutrient targets for sustainable weight management.

Read Full Guide

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the calories your body burns at rest just to stay alive. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through physical activity and exercise.