BMR & Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs (TDEE) using the Mifflin-St Jeor equation and activity level.
Activity multipliers overestimate for most desk workers — pick honestly.
Macro grams? Macro calculator · weight category: BMI calculator · activity burn: Calories burned · hydration: Water intake.
BMR, TDEE and your calorie goals
Enter your adult profile and activity level to compare Mifflin-St Jeor, optional Katch-McArdle, and Revised Harris-Benedict estimates, then review percentage-based Cut / Maintain / Bulk targets.
FAQ
What is BMR?
Basal Metabolic Rate is the calories your body burns at rest. TDEE adds your activity level on top.
Which formula is used?
Mifflin-St Jeor is the default. With body fat %, Katch-McArdle (370 + 21.6 × lean mass in kg) is also shown and may be more suitable when body fat is known. Revised Harris-Benedict is comparison only.
How are the calorie goals worked out?
Cut targets use 10–20% below TDEE, while bulk targets use 5–15% above TDEE. Treat the results as a range and review any target below BMR.
What is the macro split?
A balanced 30% protein / 40% carbs / 30% fat breakdown of your maintenance calories, shown in grams (protein and carbs are 4 kcal/g, fat is 9 kcal/g).
Is this medical advice?
No — it is an estimate. Consult a professional for personalized guidance.
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