Calculate your BMR and daily calorie needs based on your body metrics and activity level.
Enter your age, gender, weight, height, and select your activity level. The calculator uses the Mifflin-St Jeor equation to compute your Basal Metabolic Rate, which is the number of calories your body burns at rest. It then multiplies by an activity factor to determine your Total Daily Energy Expenditure, the total calories you burn in a day including exercise and daily movement.
Your BMR represents the minimum calories your body needs to perform basic functions like breathing, circulation, and cell production. TDEE adds your physical activity to this baseline. To lose weight, eat fewer calories than your TDEE. To gain weight, eat more. A deficit or surplus of 500 calories per day roughly equals one pound of weight change per week. Extreme deficits below BMR are not recommended.
Sedentary means a desk job with minimal walking. Lightly active includes walking or light workouts one to three times per week. Moderately active covers regular exercise three to five days per week. Very active means intense exercise six to seven days per week. Extra active applies to athletes or those with physically demanding jobs combined with daily exercise. Choose honestly for the most accurate results. All calculations run locally in your browser.