BMR & Calorie Calculator

Estimate basal metabolic rate and daily calorie needs from age, sex, size and activity.

0BMR (kcal/day)
0Maintenance (TDEE)

Estimates use the Mifflin-St Jeor equation. Individual needs vary — consult a professional before major diet changes.

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How to use BMR & Calorie Calculator

Three quick steps — no sign-up needed

  1. Step 1

    Enter sex, age, height, weight

    Provide the basic body stats the BMR equation needs.

  2. Step 2

    Select activity level

    Choose sedentary through very active so maintenance calories reflect how much you move in a typical week.

  3. Step 3

    Review BMR and calorie estimate

    See estimated resting burn (BMR) and a daily calorie figure scaled by activity (often called TDEE-style maintenance).

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About BMR & Calorie Calculator

BMR & Calorie Calculator estimates basal metabolic rate - roughly the energy your body uses at rest - then scales it by activity to suggest daily calorie needs. People searching "BMR calculator", "TDEE calculator", or "how many calories should I eat" usually want this maintenance baseline before cutting or bulking.

Enter sex, age, height, and weight, then pick an activity level from sedentary (little or no exercise) to very active (hard daily training). The result is an estimate, not a lab metabolic test. Equations vary slightly by formula; lifestyle, hormones, and medical conditions also shift real needs.

Use the calorie number as a starting point for meal planning or tracking apps, then adjust based on weekly weight trend and energy. Large deficits or surpluses should be planned carefully, especially with medical conditions or a history of disordered eating.

These results are educational estimates only and are not a medical diagnosis. Talk to a qualified clinician for personal health decisions. Pregnant people, athletes in heavy training, and anyone with endocrine disease should confirm targets with a clinician or registered dietitian.

Benefits of BMR & Calorie Calculator

BMR plus activity Resting estimate and a daily figure that includes how active you are.
Clear activity choices Sedentary to very active options map to common lifestyle patterns.
Planning baseline A practical starting calorie range for tracking or meal prep.
Quick and private No wearable required for a first-pass estimate.

Frequently asked questions

What is BMR?

Basal metabolic rate is an estimate of calories burned at rest to maintain basic body functions.

What is the difference between BMR and TDEE?

BMR is closer to resting needs; activity multipliers raise that toward total daily energy expenditure (maintenance calories).

Which activity level should I pick?

Choose the option that matches a typical week, not your most intense day. When unsure, start lower and adjust.

Will this guarantee weight loss?

No. Weight change depends on long-term intake, output, and individual factors. Treat the number as a guide.

Is this medical advice?

No - educational calorie estimates only. Seek professional advice for clinical nutrition needs.