BMR & Calorie Calculator
Calculate your daily calorie needs to lose or maintain weight.
Maintenance Calories (TDEE):
0 kcal
0 kcal
0 kcal
Your Calorie Targets:
🔥 Weight Loss (-0.5kg/wk)
0
💪 Muscle Gain (+0.25kg/wk)
0
Understanding BMR and TDEE
BMR (Basal Metabolic Rate) is the number of calories your body burns just to stay alive (breathing, circulation, cell production) while at complete rest.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. This is the actual number of calories you burn in a day. To maintain weight, eat this amount. To lose weight, eat less (Calorie Deficit).
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor formula, widely considered the most accurate method for calculating BMR:
- Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
- Women: (10 × weight) + (6.25 × height) - (5 × age) - 161
Frequently Asked Questions
1. How many calories should I cut to lose weight?
A safe deficit is 500 calories per day, which typically results in 0.5kg (approx 1 lb) of weight loss per week.
2. Does BMR decrease with age?
Yes. As you age, you typically lose muscle mass and your metabolism slows down, lowering your BMR. Regular strength training can help counteract this.