Math & Numbers
Calorie & BMR Calculator
Calculate your Basal Metabolic Rate and daily calorie needs based on your stats and activity level.
kcal/day (TDEE)
BMR (Basal Metabolic Rate)
Calories burned at complete rest
Goal Calories
Suggested Macros (goal calories)
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Get calorie targets for weight loss, maintenance, or gain — with macronutrient breakdown.
Features
Mifflin-St Jeor Equation
The most accurate BMR formula for most people, accounting for age, weight, height, and sex.
Activity Multiplier
5 activity levels from sedentary to very active to calculate TDEE.
Goal Targets
Calorie targets for lose weight (-500 cal), maintain, and gain weight (+500 cal).
Macro Split
Suggested protein, carb, and fat grams based on your calorie target.
How to Use
- Enter your age, weight, height, and sex.
- Select your activity level.
- Choose your goal (lose, maintain, or gain weight).
- View your BMR, TDEE, target calories, and macros.
FAQ
What is BMR?▾
Basal Metabolic Rate is the number of calories your body burns at complete rest to maintain basic functions (breathing, circulation, etc.).
What is TDEE?▾
Total Daily Energy Expenditure is your BMR multiplied by an activity factor — the total calories you burn in a day.
Calorie Guidelines
- 1 lb of fat ≈ 3,500 calories.
- A 500-calorie daily deficit = ~1 lb loss per week.
- Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g.
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