Calculate your Basal Metabolic Rate (BMR) and estimated daily calorie needs based on your age, height, weight and activity level.
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This calculator uses the Mifflin-St Jeor equation, one of the most widely validated BMR formulas for calculating basal metabolic rate: for men, BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5. For women, the same BMR calculation is used but 161 is subtracted instead of adding 5.
BMR alone only reflects calories burned at rest. To estimate total daily calorie needs (also called maintenance calories or TDEE), this figure is multiplied by an activity level multiplier: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for active, and 1.9 for very active lifestyles.
For example, a 30-year-old man, 175 cm tall, weighing 70 kg, has a BMR of 10×70 + 6.25×175 − 5×30 + 5 = 1,649 kcal/day at complete rest. With a moderate activity level (multiplier 1.55), his estimated maintenance calories come to 1,649 × 1.55 ≈ 2,556 kcal/day.
Confusing BMR with maintenance calories, BMR is calories burned at complete rest only, eating at your BMR level (rather than your activity-adjusted maintenance figure) creates an unintended, often severe calorie deficit.
Selecting an activity level that overstates how active you actually are, most people who don't exercise in a structured way daily should choose sedentary or light rather than active or very active.
Not recalculating as weight or age changes, BMR shifts meaningfully with both, a figure calculated a year ago may no longer reflect current calorie needs.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation.
Maintenance calories are your BMR adjusted for your activity level, representing the calories needed to maintain your current weight.
This calculator uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate BMR formulas.
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