BMR Calculator

Calculate your basal metabolic rate and daily calorie needs.

Profile

US units Metric

Sex Age

Height, ft Height, in

Weight

Typical activity

Goal Weekly pace

Results Enter your details to start.

Basal metabolic rate - kcal/day Mifflin-St Jeor estimate

Maintenance calories - kcal/day Moderate activity

Goal target - kcal/day Maintain weight

Estimated BMI - -

Light cut -

Standard cut -

Maintain -

Lean gain -

Starter macro split - kcal

Protein -

Fat -

Carbs -

BMR is what your body burns at complete rest. TDEE adds daily movement and training, so it is the better starting point for meal planning.

Tool Introduction

Estimate your basal metabolic rate and turn it into practical daily calorie targets. The calculator uses the Mifflin-St Jeor equation, then applies your activity level to estimate maintenance calories.

For day-to-day planning, use the goal target as a starting point and adjust after two to four weeks based on scale trend, workout performance, hunger, and energy. US units are first for American users, with metric available instantly.