BMR Calculator

Estimate your Basal Metabolic Rate (BMR) and Daily Calorie Targets using standard formulas.

Weight (kg)

Height (cm)

Age (years)

Formula

Activity Multiplier

Activity Tiers Reference

Sedentary: 1.2x (Desk job, minimal activity)
Lightly Active: 1.375x (Light exercise 1-3 days)
Moderately Active: 1.55x (Moderate workout 3-5 days)
Very Active: 1.725x (Hard sports/exercise 6-7 days)

BMR (Basal Metabolic Rate)

1,649 kcal/day

Energy needed to sustain life at complete rest.

TDEE (Total Daily Energy Expenditure)

1,979 kcal/day

Total calories burned factoring in your activity level.

Daily Calorie Targets for Weight Goals

Goal Type	Daily Caloric Target	Adjustment
Maintain weight	1,979 kcal/day	0 kcal deficit
Mild weight loss (0.5 lb / 0.25 kg week)	1,729 kcal/day	-250 kcal deficit
Weight loss (1 lb / 0.5 kg week)	1,479 kcal/day	-500 kcal deficit
Extreme weight loss (2 lb / 1 kg week)	1,200 kcal/day	-1,000 kcal deficit
Mild weight gain (0.5 lb / 0.25 kg week)	2,229 kcal/day	+250 kcal surplus
Weight gain (1 lb / 0.5 kg week)	2,479 kcal/day	+500 kcal surplus

BMR and TDEE, Explained

Your Basal Metabolic Rate (BMR) is the minimum caloric energy required to sustain life-essential organs and tissues at complete rest. Once BMR is established, it is multiplied by an activity factor to compute your Total Daily Energy Expenditure (TDEE).

This calculator supports three distinct calculation formulas:

Mifflin-St Jeor: The current clinical standard for normal weight populations.
Revised Harris-Benedict: An update to the classical equation that incorporates modern stature models.
Katch-McArdle: Unlocks body composition based metabolic rates, particularly useful for highly muscular athletes.

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