Calorie & BMR Calculator
Calculate your basal metabolic rate (BMR) and daily calorie needs for weight loss, maintenance, or muscle gain.
Your Daily Calorie Target
0 kcal
BMR (Basal Metabolic Rate)
0 kcal
Calories burned at rest
TDEE (Maintenance)
0 kcal
Total daily energy expenditure
Suggested Macros Breakdown
Protein (30%)
0g
4 kcal/g
Fat (30%)
0g
9 kcal/g
Carbs (40%)
0g
4 kcal/g
BMR Formula Comparison
Mifflin-St Jeor (Recommended)
0 kcal
Harris-Benedict
0 kcal
Katch-McArdle
Requires Body Fat %
Frequently Asked Questions
1. What is BMR?
BMR stands for Basal Metabolic Rate. It represents the number of calories your body needs to perform basic, life-sustaining functions (like breathing, circulating blood, and regulating body temperature) while at rest.
2. What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is calculated by multiplying your BMR by your activity level. TDEE is the total number of calories you burn in a given day. Eating this exact amount of calories will help you maintain your current weight.
3. How many calories do I need to lose weight?
To lose weight, you need to be in a calorie deficit. A common and sustainable approach is a 500-calorie deficit per day, which typically results in a weight loss of about 1 pound (0.5 kg) per week. Our calculator automatically applies this deficit if you choose "Lose Weight" as your goal.
4. What is the most accurate BMR formula?
The Mifflin-St Jeor equation is widely considered the most accurate formula for calculating BMR for the general population and is the default used here. The Katch-McArdle formula can be more accurate if you know your exact body fat percentage.
5. How should I split my macros?
A balanced macro split typically involves 30% Protein, 30% Fats, and 40% Carbohydrates. However, optimal macros can vary based on individual goals, preferences, and medical conditions. High protein is often recommended for preserving or building muscle during weight loss or gain phases.