BMR Calculator
Calculate your Basal Metabolic Rate and daily calorie needs.
Your BMR
0
calories/day at rest
Daily Calorie Needs (TDEE)
0
calories/day to maintain weight
Calorie Targets
How to Use the BMR Calculator
Enter your gender, weight, height, age, and activity level. The calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate and daily calorie needs.
Understanding BMR
Your Basal Metabolic Rate represents the minimum number of calories your body needs to function at rest. This includes breathing, circulating blood, cell production, and other vital functions. Even if you slept all day, you would burn this many calories.
Activity Level Guide
- Sedentary: Desk job, little to no exercise
- Lightly Active: Light exercise 1-3 days per week
- Moderately Active: Moderate exercise 3-5 days per week
- Active: Hard exercise 6-7 days per week
- Very Active: Physical job plus regular exercise
Using Your Results
To lose weight, consume fewer calories than your TDEE. To gain weight, consume more. A deficit or surplus of 500 calories per day typically results in losing or gaining about 1 pound (0.45 kg) per week.