BMR Calculator - Basal Metabolic Rate Calculator

Gender

Male

Female

Age (years)

Weight

Height (cm)

Formula

Body Fat %

Activity Level

Maintenance Calories (TDEE)

2,500 kcal

BMR: 1,700 kcal/day

Goal Calorie Targets

Lose Weight (-500)

Maintain

Gain Weight (+500)

Recommended Macro Split (Maintain)

Protein: g (30%) Carbs: g (40%) Fat: g (30%)

Formula (Mifflin-St Jeor):
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Examples

Example 1: 25yo Male, 70kg, 175cm. BMR ~1668 kcal. TDEE (Moderate) ~2585 kcal.
Example 2: 30yo Female, 60kg, 160cm. BMR ~1329 kcal. TDEE (Sedentary) ~1594 kcal.
Example 3: Katch-McArdle ignores age/gender, relies on lean body mass. Good for athletes.

FAQ

What is BMR?

Basal Metabolic Rate is the number of calories your body burns at rest just to keep you alive (breathing, heart beating, etc.).

What is TDEE?

Total Daily Energy Expenditure is your BMR multiplied by your activity level. It represents the total calories you burn in a day.

Which formula should I use?

Mifflin-St Jeor is the most accurate for the general population. Use Katch-McArdle if you know your exact body fat percentage.

How do macros work?

1g Protein = 4 kcal, 1g Carb = 4 kcal, 1g Fat = 9 kcal. Our standard split is 30/40/30.

BMR & TDEE Calculator