Transform Your Health Journey

Our calculators use scientifically validated formulas including Mifflin-St Jeor for TDEE and Harris-Benedict equations. They provide excellent estimates (typically within 5-10% accuracy), but individual metabolism varies. Use these as starting points and adjust based on your real-world results over 2-3 weeks.

No. All calculations happen locally in your browser using JavaScript. We never collect, store, or transmit your personal health data to our servers. Your privacy and data security are completely protected.

BMR (Basal Metabolic Rate) is the calories you burn at complete rest. TDEE (Total Daily Energy Expenditure) is BMR plus the calories burned through daily activity and exercise. TDEE is what you should use for calorie planning, as it represents your actual daily burn.

First, calculate your TDEE to know your calorie target. Then use the macro calculator to split those calories into protein, carbs, and fats based on your goal (fat loss, muscle gain, or maintenance). Aim for 0.8-1g protein per lb of body weight, then split remaining calories between carbs and fats based on preference.

The Navy method provides reasonable estimates (±3-4% accuracy) but is less accurate than DEXA scans or hydrostatic weighing. Use it for tracking trends over time rather than obsessing over the exact number. Progress photos and how you feel are often better indicators.