A target-weight TDEE calculator in the same visual system as Meat Math.
Enter target weight, height, age, sex, and activity level to estimate daily maintenance calories, BMR, activity add-on, and simple fat-loss targets.
Maintenance calories are easier to reason about when the first answer is plain:
what would this target weight probably burn in a day?
This tool is for quick planning, macro math, and sanity-checking calorie targets without opening a full tracker.
- Target weight input with lb / kg toggle
- Height input with inches / feet plus inches toggle
- Age, sex, and activity-level controls
- Estimated TDEE and BMR readouts
- BMR baseline, activity add-on, daily maintenance, moderate fat-loss, and fast fat-loss rows
- Copyable calorie math
- Single HTML file, no build step
This mirrors the linked reference calculator's Harris-Benedict-style imperial equations:
- Male BMR:
66 + (6.23 * weight_lb) + (12.7 * height_in) - (6.8 * age) - Female BMR:
655 + (4.35 * weight_lb) + (4.7 * height_in) - (4.7 * age)
TDEE is BMR * activity multiplier.
Fat-loss rows are simple daily deficits:
- Moderate fat loss:
TDEE - 250 - Fast fat loss:
TDEE - 500
This is an estimate, not medical advice. Real maintenance can vary with body composition, hormones, medications, sleep, training load, adaptive metabolism, and tracking accuracy.