Your Basal Metabolic Rate (BMR) is the number of calories your body burns each day just to keep you alive at complete rest, breathing, circulating blood, and maintaining organ function. Once you know your BMR, you can estimate your Total Daily Energy Expenditure (TDEE) based on how active you are, and use that number to set realistic calorie targets for losing, maintaining, or gaining weight. Fill in the calculator below to get your personalized numbers.
BMR & Calorie Needs Calculator
—
—
| Goal | Daily Calorie Target |
|---|---|
| Maintain current weight | — |
| Mild weight loss (~0.25 kg / 0.5 lb per week) | — |
| Weight loss (~0.5 kg / 1 lb per week) | — |
| Mild weight gain (~0.25 kg / 0.5 lb per week) | — |
| Weight gain (~0.5 kg / 1 lb per week) | — |
How This Calculator Works
This tool uses the Mifflin-St Jeor equation, the formula most widely recommended by dietitians today for estimating BMR from age, gender, height, and weight. Your BMR is then multiplied by an activity factor to estimate your TDEE, the total calories you burn in a day including movement and exercise.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly Active | Light exercise 1-3 days per week | 1.375 |
| Moderately Active | Moderate exercise 3-5 days per week | 1.55 |
| Active | Hard exercise 6-7 days per week | 1.725 |
| Very Active | Hard daily exercise plus a physical job or twice-daily training | 1.9 |
Disclaimer: This calculator provides an estimate based on population averages and is not a substitute for professional medical or nutritional advice. Individual metabolism can vary. Consult a healthcare provider or registered dietitian before making significant changes to your diet.
