Calorie / BMR Calculator
Your basal metabolic rate and estimated daily calorie needs, based on the Mifflin-St Jeor formula.
How this is calculated
Basal Metabolic Rate (BMR) is the energy your body burns at complete rest, using the Mifflin-St Jeor equation — the formula most commonly recommended today over the older Harris-Benedict one. Multiplying BMR by an activity factor gives an estimate of total daily calories needed to maintain your current weight.
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Example: a 30-year-old male, 70 kg, 175 cm → BMR ≈ 1,649 kcal. At moderate activity (×1.55) → maintenance ≈ 2,556 kcal/day.
Activity multipliers used
- Sedentary (little or no exercise): ×1.2
- Light (exercise 1–3 days/week): ×1.375
- Moderate (exercise 3–5 days/week): ×1.55
- Heavy (exercise 6–7 days/week): ×1.725
- Athlete (very hard exercise, physical job, or twice a day): ×1.9
⚠ This is an estimate, not medical advice
These formulas are population averages and can be off for any individual due to genetics, muscle mass, hormones, and other factors. Use the result as a starting point, not an exact target — and check with a doctor or dietitian before making major changes to your diet.