BMR Calculator
Estimate your resting calorie needs and total daily calories from your activity level.
Personal details
BMR: kcal/day
Maintenance: kcal/day
How BMR is calculated
This calculator uses the Mifflin–St Jeor equation, widely regarded as one of the more accurate BMR formulas for the general population: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (men) or − 161 (women). BMR is then multiplied by an activity factor to estimate total daily maintenance calories.
Frequently asked questions
What exactly is BMR? Basal metabolic rate is the energy your body burns at complete rest just to maintain basic functions — breathing, circulation, cell production — without any physical activity or digestion factored in.
Why is my "maintenance" calorie number higher than my BMR? BMR only covers resting energy needs; the activity multiplier adds the additional calories burned through daily movement, exercise, and non-exercise activity, giving a more realistic total daily calorie need.
Should I eat exactly at my maintenance level? That depends on your goal — eating at maintenance keeps weight stable, while a calorie deficit is needed for weight loss and a surplus for weight gain. See the Macro Calculator to plan calories and macros around a specific goal.