BMR & Daily Calorie Needs Calculator
PopularInstantCalculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then get daily calorie targets for maintenance, weight loss, and muscle gain based on your activity level.
Your details
Your results
BMR
1,649kcal/day
Calories burned at rest
TDEE
2,556kcal/day
With activity
Daily calorie targets
How the math works
Men: BMR = 10×kg + 6.25×cm − 5×age + 5
Women: BMR = 10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × activity factorThis calculator uses the Mifflin-St Jeor equation, widely considered the most accurate predictive formula for resting metabolic rate. Your Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor to estimate the calories you burn across a full day.
Activity multipliers
| Level | Description | Factor |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly active | Light exercise 1–3 days/week | 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Athlete | Very hard exercise / physical job | 1.9 |
Frequently asked questions
What is BMR?+
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. It represents the minimum energy you need each day.
What formula does this calculator use?+
It uses the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate predictive BMR formulas: for men, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for women, the last term is −161.
What is TDEE and how is it different from BMR?+
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It estimates all the calories you burn in a day, including movement and exercise, whereas BMR covers only your resting needs.
How many calories should I eat to lose weight?+
A moderate deficit of about 500 calories below your maintenance TDEE typically supports roughly 0.45 kg (1 lb) of weight loss per week. Always consult a healthcare professional before starting a diet.