BMR & Daily Calorie Calculator

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We compute BMR, TDEE and goal calories. Pick a formula and activity, then choose maintain, lose or gain. Macros can be preset or custom.

About this BMR & calorie calculator

This page estimates your baseline energy needs and turns them into a simple daily plan. Start with your BMR (basal metabolic rate) using Mifflin St Jeor by default, or Katch-McArdle if you enter body-fat percentage. You can also compare with Harris-Benedict. We then multiply BMR by an activity factor to estimate TDEE (total daily energy expenditure). From there you can set a maintain, lose, or gain goal and the tool will show a daily calorie target along with macro grams based on your chosen split.

Use this as a starting point, not a diagnosis. Equations are averages and real life moves: training blocks, steps, sleep, stress, and tracking accuracy all shift energy needs. Treat the plan like a compass and adjust each week based on actual scale trends, measurements, or performance. If health conditions are in play, get personal guidance from a clinician or registered dietitian.

Related tools: BMI, Macro Calculator, Water Intake.

Profile

Method and activity

Goal

lb per week

Macros

If you pick custom, set your own percentages below
Protein 4 kcal/g, Carbs 4 kcal/g, Fat 9 kcal/g
All calculations run in your browser.

How to use

  1. Fill Profile. Enter sex, age, height and weight. Choose U.S. or metric. Add body fat percent if you know it.
  2. Pick Method and activity. Leave Method on Auto unless you have a reason to change it. Choose the activity level that matches your usual week.
  3. Set your Goal. Maintain, lose or gain. Use Weekly rate for a simple plan or Daily calories if you already have a target.
  4. Choose Macros. Keep a preset or pick Custom and set your own percentages that add to 100.
  5. Press Calculate. Scroll to Summary and Macros. Use Download CSV to save your plan.

What your results mean

Formulas used

Frequently asked questions

Which formula should I use

Leave it on Auto. If you enter body fat percent we use Katch McArdle. If not, we use Mifflin St Jeor. You can switch to Harris Benedict if you want to compare.

What activity level should I choose

Pick the level that matches an average week. If you sit most of the day and train a few hours, Light or Moderate is often closer than Very active.

How big should my calorie deficit be

A small to moderate deficit is easier to stick to. Many people use 250 to 500 kcal per day to start. Larger cuts increase the risk of hunger and dropouts.

Why does the tool keep calories above 1200

That is a display guardrail for safety. Real needs vary by height, weight, sex and activity. Speak with a clinician for medical advice.

Do I need body fat percent

No. It helps Katch McArdle, but Mifflin St Jeor works without it.

Will I lose exactly the weekly rate shown

It is an estimate. Water shifts, tracking accuracy and adherence affect results. Use the number as a guide and adjust with real progress.

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