BMR & Calorie Calculator
Enter your sex, age, height, weight and typical activity level. The calculator estimates your basal metabolic rate using the Mifflin–St Jeor equation, multiplies it by an activity factor to estimate maintenance calories, and suggests daily targets for mild and standard weight loss or gain. Targets are never shown below 1,200 kcal for women or 1,500 kcal for men, with a warning when that floor applies.
How to use the BMR & Calorie Calculator
- Choose metric or imperial units and your sex.
- Enter your age, height and weight.
- Pick the activity level that best matches a typical week.
- Press Calculate calories to see BMR, maintenance and goal targets.
Features
- Mifflin–St Jeor BMR equation
- Five activity levels from sedentary (×1.2) to extra active (×1.9)
- Targets at ±250 and ±500 kcal per day
- Safety floor of 1,200 kcal (female) / 1,500 kcal (male) with warning
- Metric and imperial units
Benefits
- A sensible starting point for a meal plan
- Understand how activity changes your energy needs
- Avoid setting a dangerously low calorie target
Frequently asked questions
What is the difference between BMR and maintenance calories?
BMR is the energy your body uses at complete rest. Maintenance calories (TDEE) add daily movement and exercise by multiplying BMR by an activity factor.
How much weight will a 500 kcal deficit lose?
Roughly 0.5 kg (about 1 lb) per week on average, but real results vary as water, muscle and metabolism change.
Why are some targets raised to 1,200 or 1,500 kcal?
Eating below these levels without medical supervision makes it hard to get enough nutrients, so the calculator does not suggest lower targets.
How accurate is this?
Mifflin–St Jeor is one of the more accurate equations for adults, but individual needs can differ by 10% or more. These figures are estimates, not medical or dietary advice — consult a professional for a personal plan.
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