Calorie (BMR) Calculator
Estimate your daily calorie needs based on your Basal Metabolic Rate (BMR) and activity level using the Mifflin-St Jeor equation.
Runs in your browser Your input never leaves your device.
About this tool
This calculator estimates your basal metabolic rate (BMR), the calories your body uses at rest, with the Mifflin-St Jeor equation: 10 x weight in kg + 6.25 x height in cm - 5 x age in years, then +5 for male or -161 for female. That figure is multiplied by your activity level (1.2 for sedentary up to 1.9 for extra active) to estimate maintenance calories. It also shows maintenance minus 250 and plus 250 calories per day. Inputs are metric only. These are general estimates, not medical advice, and real needs vary; talk to a doctor or registered dietitian before changing your diet significantly. All calculation happens in your browser.
How to use it
- Choose male or female.
- Enter your weight in kilograms, height in centimeters and age in years.
- Select the activity level that best matches your week.
- Read your BMR, maintenance calories and the 250 calorie lower and higher targets.
Example
10x80 + 6.25x180 - 5x30 + 5 = 1780; times 1.55 is 2759.
Male, 80 kg, 180 cm, 30 years, Moderately active
BMR: 1780 kcal/day Maintenance (TDEE): 2759 kcal/day Mild weight loss: 2509 kcal/day Weight gain: 3009 kcal/day
Common problems
- No result is shown
- Weight, height and age must all be greater than zero.
- I entered pounds or inches
- Inputs must be in kilograms and centimeters. Convert first, for example 1 lb is about 0.4536 kg.
- The target seems too low or high
- The 250 calorie adjustments are a fixed rule of thumb, not a personalized plan. Activity multipliers are broad estimates, so pick the lower level if unsure.