BMR and Calorie Needs Calculator

Estimate adult BMR, maintenance calories and a selected calorie target with transparent assumptions.

About this tool

Estimate basal metabolic rate (BMR) and total daily energy expenditure (TDEE) using the Mifflin–St Jeor equation and a selected activity multiplier.

See every assumption

The result shows BMR, estimated maintenance calories, the activity factor and the daily target selected in the form. This makes it clear how the estimate was produced.

Metric and imperial measurements

Enter centimetres and kilograms or use feet, inches and pounds. The calculator converts imperial measurements before applying the equation.

Private browser calculation

The entered values are calculated locally in your browser and are not sent to the server.

How to use

Select the sex used by the equation, enter age, height and weight, choose activity and a calorie target, then calculate and review the assumptions.

FAQ

Is BMR and Calorie Needs Calculator free?

Yes. BMR and Calorie Needs Calculator is free to use in the browser and does not require registration.

Should I verify the result?

Yes. Use the result as a practical helper and verify important decisions in the target system or with a qualified specialist when needed.

Can I enter sensitive data?

Avoid entering confidential, regulated or production-critical data into online tools unless you have verified the processing path.

Which formula does the BMR calculator use?

It uses the Mifflin–St Jeor equation for adults. Estimated maintenance calories are BMR multiplied by the selected activity factor.

Is the calorie target a diet prescription?

No. It is a mathematical estimate based on the selected percentage. Actual energy needs vary, so medical or nutrition decisions should be discussed with a qualified professional.