Basal metabolic rate calculator

Find out how many calories your body burns at rest (BMR) and your maintenance calories based on physical activity, with the Mifflin-St Jeor formula.

Sex

Age

Weight (kg)

Height (cm)

Activity level

Basal metabolic rate (BMR)

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kcal/day at rest

Maintenance calories

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kcal/day with activity

What the basal metabolic rate is

The basal metabolic rate (BMR) is the energy your body burns at complete rest for vital functions (breathing, heartbeat, temperature). Maintenance calories (TDEE) add the burn from daily and sporting activity: they are the calories you need to keep your current weight.

How to use it

To lose weight aim a bit below your maintenance calories (e.g. −15/−20%); to gain muscle, a bit above. It's a statistical estimate: consistency over time matters more than the exact number. For health concerns consult a doctor or dietitian.