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BMI, BMR & TDEE Calculator + Macro Split

One chained engine: your Body Mass Index (with WHO and Asian-Pacific thresholds), your Basal Metabolic Rate using the Mifflin-St Jeor equation, your Total Daily Energy Expenditure, and a personalized protein / carb / fat gram target for fat loss, maintenance, or muscle gain. Works in metric or imperial units.

⚙️ Your Details
Nothing you enter here leaves your browser. All calculations run locally on this page — no health data is sent to any server.
Why this matters: health authorities in Japan, India, China, and across South & Southeast Asia generally use lower BMI cut-offs (overweight ≥ 23, obese ≥ 25) than the WHO global standard (overweight ≥ 25, obese ≥ 30), because health risk at a given BMI tends to be higher in Asian populations at the same number. Pick whichever standard your doctor or national health guideline uses.
🎯 Macro Split Goal
Maintain: eat at your TDEE, moderate protein, balanced fat and carbs.

How to Use This Calculator

Enter your details on the left, pick a goal, and your BMI, BMR, TDEE, and macro split update instantly — it only takes a few seconds. For the full step-by-step walkthrough, plus what each number actually means and why, see the "How to Use the BMI / BMR / TDEE / Macro Calculator" section of our complete guide.

Read the full guide first for the best results: what BMI actually measures (and its real limitations), how the Mifflin-St Jeor equation was derived, why Asian-Pacific BMI cut-offs differ from the WHO global standard, a full worked example for every calculation on this page, and a detailed step-by-step walkthrough of this exact calculator are all covered in our BMI, BMR & TDEE Calculator Guide 2026 →

This calculator provides general estimates for informational and educational purposes only. It is not medical advice, and it does not diagnose, treat, or screen for any medical condition. BMI, BMR, and TDEE formulas are population averages and can be inaccurate for pregnant people, children, very muscular athletes, and older adults. Always consult a doctor, registered dietitian, or other qualified health professional before making significant changes to your diet or exercise routine.