Estimate maintenance calories, Navy-method body fat, macros, and goal timelines — fast, private, and free in your browser.
Calculator
Results update live. Not medical advice.
Height
Below current weight to estimate fat-loss timeline (linear model).
Uses the same height as the TDEE tab (cm or ft/in). Measure neck below the larynx, waist at the navel, hips widest point (women).
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in 24 hours including digestion, movement, training, and non-exercise activity. It starts from your BMR (basal metabolic rate) using the Mifflin–St Jeor equation, then multiplies by an activity factor.
How calorie burn works
Your body burns energy at rest to keep organs alive—that is most of your BMR. Activity adds a layer on top. Maintenance calories typically align with TDEE: eat about this much to keep weight stable at your current activity level.
Body fat percentage explained
Body fat percentage is the share of your weight that is stored fat versus lean tissue (muscle, bone, water-rich mass). The U.S. Navy method uses circumference measurements and height in a logarithmic formula—practical without lab equipment, but tape placement matters.
How to lose fat safely
A modest deficit (often around 300–500 kcal/day under maintenance), high protein, resistance training, and patience usually outperform extreme cuts. If strength drops fast or energy crashes, your deficit may be too sharp for your context.