Calculate your BMR (Mifflin-St Jeor) and daily calorie target for weight loss, maintenance or gain. Free and private.
Enter your gender, age, height, weight and activity level. The tool computes your Basal Metabolic Rate with the Mifflin-St Jeor equation and multiplies it by an activity factor to show your maintenance calories, plus targets for losing (cut) and gaining (bulk).
Calorie equations are estimates. The Mifflin-St Jeor formula is accurate for most people within about 10%, but muscle mass, hormones, medications and daily movement all change real energy needs. Use the result as a starting point and adjust based on what your body does over two to three weeks.
This tool is for general information and is not medical advice. If you have a medical condition, are pregnant or nursing, or are under professional care, talk to your doctor or a registered dietitian before changing your diet.
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Basal Metabolic Rate — the calories your body burns at complete rest just to keep you alive.
Mifflin-St Jeor: 10 x weight(kg) + 6.25 x height(cm) - 5 x age, plus 5 for men or minus 161 for women.
A deficit of about 500 kcal per day leads to roughly 0.5 kg of fat loss per week. The cut target applies that.
Total Daily Energy Expenditure — BMR multiplied by an activity factor (1.2 sedentary up to 1.9 very active).
They are estimates. Real needs vary with muscle mass, hormones and daily activity — adjust based on your results over a few weeks.
Yes, completely free with no account.
No — results are estimates for information only. Consult a doctor or dietitian for personal guidance, especially with any medical condition.