BMR Calculator
Calculate BMR instantly with maintenance and goal calorie estimates.
BMR Calculator
Basics
Advanced
BMR is the minimum energy needed to sustain vital functions at rest.
Actual expenditure varies with activity, muscle mass, and lifestyle.
Auto-calculates after inputs
BMR
BMR
--
kcal/day
Maintenance (TDEE)
--
kcal/day
Goal Calories
--
kcal/day
Formula
Mifflin-St Jeor (Recommended)
Activity Factor
Sedentary (1.2)× 1.2
Light (1.375)× 1.375
Moderate (1.55)× 1.55
High (1.725)× 1.725
Extreme (1.9)× 1.9
Goal Offset
Maintain0
Mild Cut (-250)-250
Cut (-500)-500
Lean Gain (+250)+250
Gain (+500)+500
About This Tool
BMR (Basal Metabolic Rate) represents the minimum energy your body needs to sustain vital functions at rest. This tool offers multiple mainstream formulas, including a body-fat-based option for more personalized estimates. It also includes activity factor and goal calorie settings to estimate daily calories for maintenance, cutting, or gaining. All calculations run locally for privacy and speed.
Features
- 🔥 Multi-formula: Mifflin-St Jeor, revised Harris-Benedict, Katch-McArdle
- 🧍 Simple inputs: Height, weight, age, and sex
- 🏃 Activity factor: Estimate maintenance calories (TDEE)
- 🎯 Goal calories: Targets for cutting or gaining
- 📱 Responsive: Clean on desktop and mobile
- 🛡️ Privacy: All calculations run locally