Calorie & BMR Calculator
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Inches
Results
Basal Metabolic Rate (BMR)
Calories burned at complete rest
Maintenance Calories (TDEE)
To maintain current weight
Daily Calorie Targets
Lose Weight
−500 cal/day
Maintain
Current weight
Gain Weight
+500 cal/day
Calculated using the Mifflin-St Jeor equation. These are estimates — individual needs vary. Consult a healthcare provider for personalized guidance.
How the Calorie & BMR Calculator Works
Your BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation from your weight, height, age, and sex — it's an estimate of the calories your body burns at complete rest. Multiplying BMR by an activity multiplier gives your TDEE (Total Daily Energy Expenditure), the calories you burn in a typical day including activity.
From your TDEE, we show rough calorie targets for losing weight (about 500 fewer calories/day), maintaining, or gaining (about 500 more calories/day) — since roughly 3,500 calories corresponds to about a pound of body weight.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is the energy your body needs at complete rest, just to keep basic functions running. TDEE adds your activity level on top, giving a realistic estimate of total daily calorie burn.
Why ±500 calories for losing or gaining weight?
One pound of body weight is roughly 3,500 calories, so a 500-calorie daily deficit or surplus works out to about a pound of change per week — a commonly used, moderate pace.
Which activity level should I choose?
Pick the one closest to your typical week, not just workout days — "Sedentary" fits little to no exercise, while higher levels assume regular structured exercise or a physically active job.