BMR & TDEE with 7 formulas, calorie & macro targets, BMI, body fat, water intake and meal planning — with charts and export. Metric & imperial, 100% in your browser.
The Professional Health & Nutrition Calculator turns a basic BMR estimate into a complete daily-nutrition dashboard. From your age, height, weight, gender and activity level it calculates your Basal Metabolic Rate and Total Daily Energy Expenditure, then translates those numbers into calorie targets for every goal, a full macronutrient breakdown, your BMI and body-fat percentage, a personalised water-intake figure and a suggested meal distribution — with clear charts and one-click export. It is built for students, fitness enthusiasts, gym users, athletes and nutrition coaches, and it runs entirely in your browser so none of your health data is ever uploaded.
BMR can be estimated several ways, and this tool offers seven well-known formulas so you can match the method to your situation:
Mifflin-St Jeor is the modern default and works well for most people. Katch-McArdle and Cunningham are more accurate for lean, muscular individuals because they use lean body mass (from your body-fat %). BMI uses weight ÷ height², and body fat uses the US-Navy circumference method.
BMI bands (WHO): under 18.5 is underweight, 18.5–24.9 is the healthy range, 25–29.9 is overweight and 30+ is obese. BMI is a screening tool, not a diagnosis — very muscular people can read as "overweight" despite low body fat, which is exactly why this calculator also shows body-fat percentage and lean mass. Aim for gradual change: roughly a 300–500 kcal daily deficit for sustainable fat loss (about 0.25–0.5 kg per week) or a similar modest surplus for lean muscle gain, paired with adequate protein and strength training.
The Professional Health & Nutrition Calculator is a free, browser-based tool that brings together the core numbers people need when they start paying attention to their nutrition and fitness. It began as a simple BMR and calorie calculator and grew into a complete dashboard because those figures are far more useful together than in isolation: knowing your maintenance calories only helps if you can also see how to split them into protein, carbohydrates and fat, how they change for a fat-loss or muscle-gain goal, how much water to drink, and where you stand on BMI and body fat. This tool computes all of that from a handful of inputs, instantly and privately, and presents it with charts and a meal breakdown so the numbers translate into something you can actually act on.
The foundation is your Basal Metabolic Rate — the energy your body uses at complete rest to breathe, circulate blood, regulate temperature and keep your organs working. Because no single equation is perfect for everyone, the calculator offers seven established formulas. The default, Mifflin-St Jeor, is widely regarded as the most accurate general-purpose equation for the modern population. Harris-Benedict and its revised version are long-standing alternatives. Owen and Schofield offer simpler estimates, while Katch-McArdle and Cunningham take a different and often more accurate route for lean, muscular people by basing the calculation on lean body mass derived from your body-fat percentage rather than total weight. Being able to choose the method — and to compare them — is part of what makes this a professional-grade tool rather than a one-formula widget.
Once your BMR is known, the tool multiplies it by an activity factor to estimate your Total Daily Energy Expenditure, the calories you actually burn on a typical day including movement and exercise. Eight activity levels are provided, from sedentary through to a two-a-day athlete, plus a physical-job option and a custom multiplier for people who know their own figure. From this maintenance number the calculator derives a full spectrum of calorie targets: mild, moderate and aggressive deficits for weight loss, the maintenance figure itself, and modest surpluses for lean gain and muscle building. It also expresses your intake as weekly, monthly and annual totals, which puts the daily number in a longer-term perspective that many people find motivating.
Calories alone do not build a diet, so the calculator breaks your chosen goal's target into macronutrients. Protein is set from your body weight and goal — higher for fat loss and muscle gain to preserve and build muscle — while fat is allocated a healthy share of total energy and carbohydrates fill the remainder, the balance that best supports training and recovery. It also estimates fiber and a sensible upper limit for added sugar, and calculates a personalised daily water target with adjustments for exercise and hot weather. A macronutrient pie chart makes the protein-carb-fat split obvious at a glance, and a meal-planning panel distributes the day's calories across breakfast, lunch, dinner and snacks so you have a realistic template to build meals around.
Body composition rounds out the picture. The tool shows your BMI with its category and the healthy weight range for your height, and — if you enter a few tape-measure circumferences — estimates body-fat percentage using the US-Navy method, along with your lean mass and fat mass in the same units you are working in. This matters because BMI on its own can mislabel muscular people; seeing body fat alongside it gives a truer sense of health and progress. Everything works in both metric and imperial units, switching instantly without losing your data, and a calorie-comparison chart lets you see loss, maintenance and gain targets side by side.
Just as important is what the tool does not do. It never sends your age, weight, measurements or goals anywhere — every calculation runs locally in your browser, so you can check your numbers as often as you like in complete privacy, and it keeps working offline once loaded. You can save results, recall recent ones and export a summary as CSV, Excel or PDF, or print and copy it, which is handy for coaches tracking clients or for keeping your own records over time. Inputs are validated to catch empty, zero or out-of-range values before they produce a nonsensical result. Above all, the calculator is deliberately conservative and honest: it favours gradual, sustainable targets over extreme deficits, and it repeats a clear medical disclaimer, because these are educational estimates from population-average formulas, not a substitute for personalised advice from a doctor or registered dietitian. Used consistently over weeks and months, and adjusted against your real-world progress on the scale, in the mirror and in the gym, it becomes a dependable reference point that quietly keeps your nutrition, hydration and training goals aligned — which is exactly what a good calculator should do.
The same guide in Hindi / यही जानकारी हिंदी में।
Professional Health & Nutrition Calculator एक फ्री, ब्राउज़र-आधारित टूल है जो पोषण और फिटनेस पर ध्यान देना शुरू करते ही लोगों को ज़रूरी सभी मुख्य आँकड़े एक साथ देता है। इसकी शुरुआत एक साधारण BMR और calorie calculator के रूप में हुई थी और यह एक पूरा dashboard बन गया क्योंकि ये आँकड़े अलग-अलग की बजाय साथ में कहीं ज़्यादा उपयोगी हैं: अपनी maintenance calories जानना तभी काम आता है जब आप यह भी देख सकें कि उन्हें protein, carbohydrates और fat में कैसे बाँटें, fat-loss या muscle-gain लक्ष्य के लिए वे कैसे बदलती हैं, कितना पानी पिएँ, और BMI तथा body fat पर आप कहाँ हैं। यह टूल कुछ ही inputs से यह सब तुरंत और निजी रूप से निकालता है, और charts व meal breakdown के साथ दिखाता है।
इसकी नींव आपका Basal Metabolic Rate है — वह energy जो आपका शरीर पूरी तरह आराम में साँस लेने, रक्त-संचार, तापमान नियंत्रण और अंगों के कामकाज के लिए इस्तेमाल करता है। चूँकि कोई एक समीकरण सबके लिए सटीक नहीं होता, यह calculator सात स्थापित formulas देता है। डिफ़ॉल्ट Mifflin-St Jeor को आधुनिक आबादी के लिए सबसे सटीक सामान्य समीकरण माना जाता है। Harris-Benedict और इसका revised रूप पुराने विकल्प हैं। Owen और Schofield सरल अनुमान देते हैं, जबकि Katch-McArdle और Cunningham lean, muscular लोगों के लिए total weight के बजाय body-fat % से निकाले lean body mass पर आधारित होकर अक्सर ज़्यादा सटीक होते हैं।
BMR पता चलने पर टूल इसे एक activity factor से multiply करके आपका Total Daily Energy Expenditure अनुमानित करता है, यानी एक सामान्य दिन में movement और exercise समेत आप जितनी calories असल में बर्न करते हैं। आठ activity levels दिए गए हैं, sedentary से लेकर दिन में दो बार training करने वाले athlete तक, साथ ही physical-job विकल्प और अपनी संख्या जानने वालों के लिए custom multiplier। इसी maintenance संख्या से टूल calorie targets की पूरी श्रृंखला निकालता है: weight loss के लिए mild, moderate और aggressive deficit, maintenance, और lean gain तथा muscle building के लिए मामूली surplus। यह आपकी खपत को weekly, monthly और annual रूप में भी दिखाता है।
सिर्फ़ calories से diet नहीं बनती, इसलिए calculator आपके चुने लक्ष्य के target को macronutrients में बाँटता है। Protein आपके शरीर के वज़न और लक्ष्य से तय होता है — fat loss और muscle gain के लिए ज़्यादा — जबकि fat को कुल energy का स्वस्थ हिस्सा मिलता है और carbohydrates बाक़ी भरते हैं। यह fiber और added sugar की उचित ऊपरी सीमा का भी अनुमान लगाता है, और exercise तथा गर्म मौसम के हिसाब से समायोजन के साथ एक व्यक्तिगत दैनिक पानी लक्ष्य निकालता है। एक macronutrient pie chart protein-carb-fat विभाजन को एक नज़र में स्पष्ट कर देता है, और meal-planning panel दिन की calories को नाश्ते, दोपहर, रात के खाने और snacks में बाँट देता है।
Body composition तस्वीर को पूरा करता है। टूल आपका BMI उसकी श्रेणी और आपकी height के स्वस्थ weight range के साथ दिखाता है, और — यदि आप कुछ माप डालें — US-Navy विधि से body-fat प्रतिशत तथा lean mass और fat mass का अनुमान देता है। यह मायने रखता है क्योंकि अकेला BMI muscular लोगों को ग़लत श्रेणी में डाल सकता है। सब कुछ metric और imperial दोनों में काम करता है, और एक calorie-comparison chart loss, maintenance और gain targets को साथ-साथ दिखाता है।
उतना ही अहम यह है कि टूल क्या नहीं करता। यह आपकी age, weight, माप या लक्ष्य कहीं नहीं भेजता — हर calculation आपके ब्राउज़र में ही चलती है, इसलिए आप पूरी निजता में जितनी बार चाहें अपने आँकड़े देख सकते हैं, और लोड होने के बाद यह offline भी काम करता है। आप results सहेज सकते हैं, हाल के देख सकते हैं और summary को CSV, Excel या PDF में export कर सकते हैं, या print/copy कर सकते हैं। inputs validate होते हैं। सबसे बढ़कर, calculator जान-बूझकर संतुलित और ईमानदार है: यह extreme deficits के बजाय धीरे-धीरे, टिकाऊ targets को प्राथमिकता देता है, और एक स्पष्ट medical disclaimer दोहराता है, क्योंकि ये आबादी-औसत formulas से शैक्षिक अनुमान हैं, किसी डॉक्टर या पंजीकृत आहार-विशेषज्ञ की व्यक्तिगत सलाह का विकल्प नहीं।
Yes, completely free with no account, no signup and no limits. / हाँ, यह पूरी तरह मुफ़्त है।
No. Every calculation runs locally in your browser; your age, weight and measurements never leave your device. / नहीं, सब कुछ आपके ब्राउज़र में ही होता है।
BMR is the calories your body burns at complete rest; TDEE is BMR plus the calories from daily activity and exercise. / BMR आराम में जली calories है; TDEE में activity भी जुड़ती है।
Mifflin-St Jeor for most people; Katch-McArdle or Cunningham if you know your body-fat % and are lean/muscular. / अधिकतर के लिए Mifflin-St Jeor; lean लोगों के लिए Katch-McArdle।
These are population-average estimates; real needs vary with muscle, genetics and hormones. Use it as a starting point and adjust from real results. / ये औसत अनुमान हैं; असली ज़रूरत अलग हो सकती है।
Eat in the mild or moderate deficit range (about 300–500 kcal below maintenance) for gradual, sustainable fat loss. / maintenance से ~300–500 kcal कम खाएँ।
The tool sets protein from your weight and goal — typically 1.6–2.2 g per kg for fat loss or muscle gain. / लक्ष्य के अनुसार लगभग 1.6–2.2 g/kg।
Using the US-Navy circumference method from neck, waist (and hip for women) and height. / US-Navy विधि से माप और height से।
It bases BMR on lean body mass, so it is more accurate for lean, muscular people than weight-only formulas. / यह lean body mass पर आधारित है।
Yes. Switch between metric (cm, kg) and imperial (inches, lb) instantly. / हाँ, metric और imperial दोनों।
Choose the one matching your typical week; when unsure, pick the lower option to avoid overestimating calories. / अपने हफ्ते से मेल खाता विकल्प चुनें।
Roughly 30–35 ml per kg of body weight, plus more for exercise and hot weather — the tool shows all three. / लगभग 30–35 ml प्रति kg, exercise/गर्मी में ज़्यादा।
Yes. The meal panel splits your goal calories across breakfast, lunch, dinner and snacks. / हाँ, meal panel calories बाँटता है।
Yes. Save results to your browser and view recent calculations to track changes over time. / हाँ, results सहेजें और तुलना करें।
Yes — CSV, Excel, PDF, print and copy are all supported. / हाँ, CSV, Excel, PDF, print और copy।
Not always — muscle raises BMI without extra fat, so check body-fat % alongside it. / athletes के लिए body-fat % भी देखें।
Yes, there are no external libraries, so it works without internet once loaded. / हाँ, यह offline काम करता है।
No. It is educational only; consult a doctor or dietitian before major diet or training changes. / नहीं, यह चिकित्सा सलाह नहीं है।
Yes, it is responsive and the controls are labelled and keyboard-operable. / हाँ, यह मोबाइल-अनुकूल और सुलभ है।
No. Every figure comes from transparent, standard formulas with no AI. / नहीं, इसमें कोई AI नहीं है।
Each formula weights age, weight and height differently, so BMR — and therefore TDEE — will differ slightly. / हर formula अलग वज़न देता है।
This tool is privacy-first. All calculations — BMR, TDEE, macros, BMI, body fat, water and meal planning — run entirely in your browser with JavaScript. Your age, gender, weight, height, body measurements, goals and saved results are never uploaded to a server, shared with analytics, or processed by any AI service. Saved and recent results live only in your own browser's local storage, and clearing your browser data removes them. Because it is fully client-side, the tool is safe for sensitive personal-health figures and keeps working offline once loaded. / यह टूल privacy-first है — सारा काम आपके ब्राउज़र में होता है, कोई डेटा अपलोड नहीं होता, और सहेजे गए results सिर्फ़ आपके ब्राउज़र में रहते हैं।