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.
Personal Body Metrics
Daily Energy Expenditure Results
Lose ~0.5kg (1 lb) per week
Maintain current body weight
Gain ~0.5kg (1 lb) per week
Common questions
What is the difference between BMR and TDEE?
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.
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.
Related tools
BMI Calculator
Calculate your Body Mass Index (BMI) with metric or imperial units. See your BMI category and healthy weight range.
Age Calculator
Calculate your exact age in years, months, and days from your date of birth. See your next birthday countdown and total days lived.
Percentage Calculator
Calculate percentages instantly — what is X% of Y, percentage increase/decrease, and what percent X is of Y.
GST Calculator
Calculate GST (Goods and Services Tax) with inclusive and exclusive modes. See CGST, SGST, and IGST breakdowns.
Discount Calculator
Calculate discount amount, final price after discount, and savings percentage for any original price and discount rate.
EMI Calculator
Calculate monthly EMI for home, car, or personal loans. View complete amortization schedule with principal and interest breakdown.