CalcHub

BMR & Calorie Calculator

Find your basal metabolic rate and daily calorie targets for maintaining, losing, or gaining weight.

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Daily calories to maintain weight (TDEE)

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BMR (at rest)—
Mild loss (−500/day)—
Slow gain (+300/day)—

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Mifflin-St Jeor equation. Estimates only — individual needs vary.

How it works

This calculator uses the Mifflin-St Jeor equation, the most validated BMR formula for the general population:

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Your TDEE (total daily energy expenditure) is BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active). Eat at TDEE to maintain weight; a daily deficit of about 500 calories loses roughly one pound per week.

Frequently asked questions

What is BMR?

Basal Metabolic Rate is the calories your body burns at complete rest to keep you alive — breathing, circulation, cell repair. It typically accounts for 60 to 75% of your total daily calorie burn.

What is the difference between BMR and TDEE?

BMR is rest-only burn; TDEE (Total Daily Energy Expenditure) adds activity on top. Your BMR multiplied by an activity factor gives your TDEE — the calories needed to maintain your current weight.

How many calories should I cut to lose weight?

A deficit of about 500 calories per day leads to roughly one pound per week of fat loss, since a pound of fat stores about 3,500 calories. Most adults should not go below 1,200 (women) or 1,500 (men) calories without medical supervision.

Which BMR formula does this calculator use?

The Mifflin-St Jeor equation, widely considered the most accurate for the general population: for men, 10×weight + 6.25×height − 5×age + 5; for women the same minus 161 instead of plus 5.