Is it safe to use the Calorie Counter (TDEE) online?

Yes — and ours is safer than most. Many free online tools quietly upload your files to their servers to do the work. We don't. Everything happens inside your browser on your own device, so your files never reach the internet. There's no upload step, no server copy, and no way for us (or anyone else) to see what you're working on.

Are my files uploaded to a server?

No. There's no server-side processing here. The whole tool is a tiny app that runs in your browser — we don't even have a server that could receive your files. You can confirm this by opening your browser's network tab while you use the tool: nothing leaves your device.

Do I need to sign up or pay?

No. There's no account, no email collection, no credit card. The tool is free to use as much as you want, on as many files as you want. We're supported by a few unobtrusive ads on the page — not by your data.

Mifflin-St Jeor vs Harris-Benedict?

Mifflin-St Jeor (1990) is more accurate for modern populations. Harris-Benedict (1919, revised 1984) overestimates by ~5%. We use Mifflin-St Jeor.

How fast should I cut?

Aggressive cut = -25% TDEE (~1 kg/wk loss); standard cut = -15-20% (~0.5 kg/wk). Faster than 1% body weight per week risks muscle loss.

Why is protein so high?

1.6-2.2 g/kg lean mass preserves muscle in a deficit and supports growth in a surplus. Anything below 1.4 g/kg is suboptimal for active people.

Calorie Counter (BMR & TDEE)

Calculate your daily calorie needs. Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the most accurate for the general population. Multiply by activity factor for TDEE (Total Daily Energy Expenditure). Pick a goal (cut / maintain / bulk) and the tool gives you a target plus macro split (protein / carbs / fat in grams).

Features

Mifflin-St Jeor BMR formula (most accurate of the common ones)
5 activity levels: sedentary → very active
Goal-based targets: aggressive cut, cut, maintain, lean bulk, bulk
Macro split: protein 1.6-2.2 g/kg, fat 20-30%, carbs the rest
Imperial or metric units
Adjustable for age, sex, height, weight

How to calorie counter (bmr & tdee)

Enter stats — Age, sex, height, weight.
Pick activity level — Sedentary (desk job) → very active (athlete + manual work).
Pick a goal — Cut for fat loss, bulk for muscle gain, maintain for steady-state.
Read targets — Daily kcal + macro grams shown.

Frequently asked questions

Is it safe to use the Calorie Counter (TDEE) online?: Yes — and ours is safer than most. Many free online tools quietly upload your files to their servers to do the work. We don't. Everything happens inside your browser on your own device, so your files never reach the internet. There's no upload step, no server copy, and no way for us (or anyone else) to see what you're working on.
Are my files uploaded to a server?: No. There's no server-side processing here. The whole tool is a tiny app that runs in your browser — we don't even have a server that could receive your files. You can confirm this by opening your browser's network tab while you use the tool: nothing leaves your device.
Do I need to sign up or pay?: No. There's no account, no email collection, no credit card. The tool is free to use as much as you want, on as many files as you want. We're supported by a few unobtrusive ads on the page — not by your data.
Mifflin-St Jeor vs Harris-Benedict?: Mifflin-St Jeor (1990) is more accurate for modern populations. Harris-Benedict (1919, revised 1984) overestimates by ~5%. We use Mifflin-St Jeor.
How fast should I cut?: Aggressive cut = -25% TDEE (~1 kg/wk loss); standard cut = -15-20% (~0.5 kg/wk). Faster than 1% body weight per week risks muscle loss.
Why is protein so high?: 1.6-2.2 g/kg lean mass preserves muscle in a deficit and supports growth in a surplus. Anything below 1.4 g/kg is suboptimal for active people.