Updated
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.
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.