Before setting a weight loss or muscle-gain calorie target, you need a baseline: how many calories your body actually needs to maintain its current weight. This calculator estimates your BMR using the Mifflin-St Jeor equation, then scales it to your real daily needs based on activity level.
How to use the bmr & calorie calculator tool
- 1
Enter your details
Gender, age, height, and weight.
- 2
Pick your activity level
From sedentary to very active — this scales your BMR up to your actual daily needs.
- 3
Read your BMR and TDEE
See your resting calorie burn (BMR) and total daily calories to maintain your current weight (TDEE).
Common use cases
Set a calorie target
Use your TDEE as a baseline, then eat below it for weight loss or above it for weight gain.
Understand resting metabolism
See how many calories your body burns even doing nothing.
Compare activity levels
See how much your calorie needs shift as your activity level changes.
Frequently asked questions
The Mifflin-St Jeor equation — widely considered one of the more accurate BMR formulas for the general population, more so than the older Harris-Benedict equation.