Know your numbers.
Own your health.

Six calculators built on peer-reviewed formulas. Find out exactly what your body burns, needs, and is made of.

Free No signup Instant results Metric + imperial Mifflin-St Jeor

Calculators

TDEE calculator

Total daily calorie burn — the number behind every weight goal.

Daily calorie burn

Goal-based targets

Weekly projection

What your body burns at complete rest, before any movement.

Resting calorie burn

Hourly burn rate

% of total burn

Macro calculator

Protein, carbs, and fat targets personalised to your goal.

Daily protein (g)

Daily carbs (g)

Visual macro split

Calorie deficit

Exactly how long it takes to reach your goal weight.

Daily calorie target

Week-by-week timeline

Body composition

US Navy formula — tape measure only, no gym required.

Body fat percentage

Fat vs lean mass

Category rating

Ideal body weight

Your healthy weight range across four medical formulas.

Ideal weight range

Healthy BMI range

kg to lose or gain

From the blog

Calorie deficit

Why am I not losing weight on a calorie deficit?

Calorie deficit

How many calories should I eat to lose weight?

What is a good TDEE for my height and weight?

Muscle building

How much protein do you need to build muscle?

Average TDEE by age: 30s, 40s, and 50s

How to hit your protein target every day

View all articles →

What we use and why

TDEE and BMR	Mifflin-St Jeor (1990)	Most accurate for adults
Body fat %	US Navy circumference	±3–4% accuracy
Ideal body weight	Devine, Robinson, Miller, Hamwi	4 clinical formulas
Calorie deficit	7,700 kcal per kg principle	Standard estimation

About

MyVitaMetrics is a collection of free health calculators built on peer-reviewed research. Every formula is sourced from published nutritional science — primarily the Mifflin-St Jeor equation, validated in 2005 as the most accurate BMR predictor for the general population.

No account required. No data stored. No ads pretending to be results.