BMR & Calorie Calculator
Basal metabolic rate and daily calorie targets.
Aggressive loss (โ1 kg/week) 1,487 kcal Loss (โ0.5 kg/week) 2,037 kcal Mild loss (โ0.25 kg/week) 2,312 kcal Maintain 2,587 kcal Mild gain (+0.25 kg/week) 2,862 kcal Bulk (+0.5 kg/week) 3,137 kcal
Mifflin-St Jeor equation, the most accurate widely-used BMR formula. Estimates only โ consult a professional for personal advice.
About the BMR & Calorie Calculator
Estimate your basal metabolic rate with the Mifflin-St Jeor equation and turn it into daily calorie targets using five activity multipliers from sedentary to athlete. The output spans aggressive loss through bulking in six steps, each anchored to a weekly weight change of a quarter, half or full kilogram.
How to use the BMR & Calorie Calculator
- Select your sex and enter age, height in centimeters and weight in kilograms.
- Pick an activity level from sedentary to athlete (2x per day).
- Read your BMR at rest and TDEE maintenance calories.
- Use the calorie targets table to pick a loss, maintain or gain intake.
BMR & Calorie Calculator FAQ
Which formula is used?
Mifflin-St Jeor: 10 ร weight(kg) + 6.25 ร height(cm) โ 5 ร age, plus 5 for men or minus 161 for women โ widely considered the most accurate general-purpose BMR equation.
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest; TDEE multiplies it by your activity factor (1.2 to 1.9) to approximate total daily energy expenditure for maintenance.
How are the weight-loss targets derived?
Roughly 7700 kcal equals one kilogram of body mass, so the table subtracts about 1100, 550 or 275 kcal per day for 1, 0.5 or 0.25 kg per week, and adds the same amounts for gaining.