BMR Calculator
Estimate your Basal Metabolic Rate (BMR), then view maintenance calories across activity levels to plan your next calorie target.
Result
Enter your details to estimate BMR and see maintenance calories by activity level.
What BMR Means
BMR is the energy your body needs at complete rest for essential functions like breathing, circulation, and temperature regulation. It does not include daily movement or exercise.
Formulas Used
Mifflin-St Jeor: used when body-fat percentage is not provided.
Katch-McArdle: used when body-fat percentage is provided, because it uses lean body mass.
BMR vs TDEE
TDEE is your total daily burn and includes activity. A practical way to estimate TDEE is to multiply BMR by an activity factor, which is why this page also shows maintenance calories by activity level.
Typical Activity Multipliers
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.20 |
| Light exercise | 1.375 |
| Moderate exercise | 1.55 |
| Heavy exercise | 1.725 |
| Athlete / very active | 1.90 |
How to Use This for Planning
- Use maintenance calories as your baseline estimate.
- For fat loss, create a moderate calorie deficit.
- For muscle gain, use a modest calorie surplus.
- Adjust every 2-4 weeks based on actual trend data.
Quick FAQ
Is BMR my daily calorie target? No. It is resting energy use; most targets should be based on TDEE.
Should I include body fat? If you have a reasonably accurate estimate, including it can improve precision.
How often should I recalculate? Recalculate when weight, activity level, or body-fat estimate changes meaningfully.
These outputs are estimates for planning and not a medical diagnosis. For clinical nutrition advice, consult a qualified professional.