Utilities Center

Calorie / BMR Calculator

Estimate your daily calorie needs

Calculate your Basal Metabolic Rate (BMR) with Mifflin-St Jeor or Harris-Benedict, then see your daily calorie needs by activity level.

Age
Height (cm)
Weight (kg)
Activity level
BMR (at rest)
—
calories/day
TDEE (daily needs)
—
calories/day

About the calorie / bmr calculator

Your Basal Metabolic Rate (BMR) is the energy your body uses at rest just to stay alive — breathing, circulating blood, and keeping cells working. Multiplying BMR by an activity factor gives your Total Daily Energy Expenditure (TDEE): a practical estimate of the calories you burn each day.

This calculator offers two well-established equations. Mifflin-St Jeor is the modern standard and tends to be more accurate for most people; Harris-Benedict(revised) is the classic formula still widely used. Pick the one you prefer and enter your age, height, weight and sex to get your BMR and TDEE instantly.

How to use the result

  • Maintain weight — eat roughly your TDEE.
  • Lose weight — eat a little below TDEE (a 500-calorie deficit ≈ 0.5 kg/week).
  • Gain weight — eat a little above TDEE.

How to use the calorie / bmr calculator

  1. Enter your details

    Provide age, sex, height and weight in metric or imperial units.

  2. Choose a formula

    Switch between Mifflin-St Jeor and Harris-Benedict.

  3. Pick your activity level

    Select how active you are to get your daily calorie target (TDEE).

Frequently asked questions

What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE multiplies BMR by an activity factor to estimate the calories you burn in a normal day, including all movement.
Which formula should I use?
Mifflin-St Jeor is generally more accurate for modern populations and is the recommended default. Harris-Benedict is the older classic formula and is fine if you prefer it.
How accurate are the estimates?
They are statistical averages and can vary by 5–10% depending on muscle mass, genetics and other factors. Use the number as a starting point and adjust based on real-world results.
Is this calculator free?
Yes — completely free, with no sign-up, and all maths runs in your browser.

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