BMR Calculator

Calculate Your Basal Metabolic Rate & Daily Calorie Needs

For Katch-McArdle formula
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Mifflin-St Jeor BMR
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Harris-Benedict BMR
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Average BMR

BMR Formula Comparison

Formula BMR (cal/day) Description Best For

Understanding Your BMR

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest. This includes breathing, circulation, cell production, and nutrient processing.

  • Mifflin-St Jeor: Most accurate for general population (±10% accuracy)
  • Harris-Benedict: Traditional formula, slightly overestimates for some
  • Katch-McArdle: Most accurate when body fat % is known (lean body mass based)

Select Your Activity Level

Sedentary

Little or no exercise, desk job

BMR × 1.2

Lightly Active

Light exercise 1-3 days/week

BMR × 1.375

Moderately Active

Moderate exercise 3-5 days/week

BMR × 1.55

Very Active

Hard exercise 6-7 days/week

BMR × 1.725

Extra Active

Very hard exercise & physical job

BMR × 1.9

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BMR (Calories/day)
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TDEE (Calories/day)
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Weekly Calories
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Monthly Calories

TDEE by Activity Level

Macronutrient Breakdown

Protein 0g (0 cal)
Carbohydrates 0g (0 cal)
Fats 0g (0 cal)
Activity Level Multiplier Daily Calories Weekly Calories
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Maintenance Calories
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Goal Calories/Day
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Daily Adjustment
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Time to Goal

Weight Goal Timeline

Projected Weight Progress

Macronutrient Targets for Your Goal

Protein 0g (0 cal)
Carbohydrates 0g (0 cal)
Fats 0g (0 cal)
Meal Timing Calories % of Daily Total Recommended Time

Tips for Success