Loading...
Calculate BMR using 3 validated formulas. See daily calorie needs by activity level.
Basal Metabolic Rate (BMR) is the number of calories your body requires at complete rest to sustain vital functions, calculated from weight, height, age, and gender using validated equations.
| Activity Level | TDEE |
|---|---|
| Sedentary (little/no exercise) | 1974 cal/day |
| Light (1-3 days/week) | 2261 cal/day |
| Moderate (3-5 days/week) | 2549 cal/day |
| Active (6-7 days/week) | 2837 cal/day |
| Very Active (2x/day) | 3125 cal/day |
Formula
Mifflin-St Jeor (male): BMR = 10W + 6.25H − 5A + 5 | (female): BMR = 10W + 6.25H − 5A − 161W = Weight in kg
H = Height in cm
A = Age in years
Worked Example
30-year-old male, 70 kg, 170 cm
Did you know? Your brain alone uses about 20% of your BMR despite being only 2% of body weight. This is why cognitive tasks feel exhausting even though they don't involve physical movement (source: Proceedings of the National Academy of Sciences).
Sources
Estimate BAC using the Widmark formula. Enter drinks, weight, and hours to gauge impairment.
Calculate BMI and see your weight category. Includes healthy weight range for your height.
Calculate body fat percentage using the US Navy method with simple body measurements.
Calculate daily calorie needs with BMR and TDEE. Get targets for weight loss, maintenance, or gain.
Calculate gestational age from your LMP. See due date, trimester, and milestones.
Find your 5 heart rate training zones using age or resting HR. Supports Karvonen method.