Health

BMR Calculator

Estimate your basal metabolic rate (calories at rest), compare common formulas, and convert BMR into maintenance calories and practical cut/bulk targets.

BMR Formula Compare Maintenance Targets

Basal Metabolic Rate (BMR) & Maintenance Calories Estimator

Calculate BMR using multiple methods, see the range, and translate BMR into estimated maintenance calories (TDEE) and target intakes.

BMR is calories at complete rest. Most people should use maintenance calories (TDEE) to plan intake. Use the Maintenance tab to multiply BMR by an activity factor.
If formulas are close, your BMR estimate is likely stable. If they differ, rely on real trend data over time and use maintenance calories (TDEE) for practical planning.
Activity multipliers are approximations. If you track steps consistently, adjustments can help. The best maintenance number is the one that keeps your weekly average weight stable.
Targets are starting points. Adjust by 100–200 kcal/day based on 2–3 weeks of trend data. Keep protein consistent and aim for sustainable habits.

Basal metabolic rate is an estimate, not a food prescription

Basal metabolic rate (BMR) is the estimated energy the body uses at rest for essential functions. Predictive equations typically use factors such as age, height, weight, and sex-related equation parameters to approximate this value. The estimate differs from total daily energy expenditure because everyday movement, exercise, and digestion add energy use beyond basal conditions.

When comparing results, check which equation is used and confirm the measurement units. Mixing pounds with an equation expecting kilograms or inches with centimetres can create a major error. Two people with the same age and weight may still have different actual energy needs because body composition, activity, illness, and individual variation are not fully captured by population-based formulas.

Use the output as a broad planning reference and compare it with measured trends over time where appropriate. Restrictive diet decisions, eating-disorder concerns, pregnancy, adolescence, and medical conditions require individual clinical guidance. The calculated BMR is not a recommendation for the minimum amount a person should eat.