BMR & Calorie Needs Calculator
Find a personalized calorie range for maintaining, cutting, or building muscle. The calculator uses the clinically trusted Mifflin-St Jeor formula for BMR.
How to use this tool
- SexChoose the biological sex that matches the equation you want to use for estimating BMR.
- AgeEnter your age in years. The Mifflin-St Jeor formula is validated for adults.
- UnitsSelect Metric (cm, kg) or Imperial (in, lb). Height and weight placeholders adjust to match.
- HeightEnter your height in the units you selected. Decimals let you capture partial centimeters or inches.
- WeightEnter your current body weight in the same measurement system. Include decimals if helpful.
- Activity levelPick the option that best matches your weekly exercise. It sets the multiplier for maintenance calories.
Hit Estimate calories to see BMR plus maintenance, cut, and surplus targets. Reset clears everything so you can start fresh.
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