BMR & Daily Calorie Calculator
Find your basal metabolic rate and daily calorie needs
Base BMR (calories/day)
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Daily Calories (with activity)
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Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive. This BMR calculator uses the Mifflin-St Jeor equation — the formula most dietitians rely on — and adjusts it by your activity level to estimate your total daily calorie needs for maintaining, losing, or gaining weight.
How to Use the BMR Calculator
- 1Select your gender.
- 2Enter your age, weight in kilograms, and height in centimeters.
- 3Choose the activity level that best matches your weekly routine.
- 4See your base BMR and total daily calorie needs instantly.
Why Use This Tool
- Uses the Mifflin-St Jeor equation, widely regarded as the most accurate BMR formula.
- Adjusts for five different activity levels.
- Useful starting point for calorie targets when cutting or bulking.
- Fast, private, and free with no signup.
Frequently Asked Questions
What's the difference between BMR and daily calorie needs?
BMR is the energy your body burns at complete rest, while your total daily calorie need (TDEE) adds the calories burned through daily activity and exercise on top of your BMR.
Should I eat exactly my BMR in calories?
No, eating only your BMR would not account for daily activity — use the 'Daily Calories' figure (which factors in activity level) as your maintenance target, and adjust up or down for your goals.
Why does the calculator ask for gender?
Men and women have different average muscle mass and body composition, so the Mifflin-St Jeor formula applies a different constant for each to improve accuracy.