BMR Calculator

Find out exactly how many calories your body needs — whether you're cutting, bulking, or maintaining.

What is BMR?

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep you alive. Breathing, circulation, cell repair, hormone regulation — all of it costs energy, and your BMR is the baseline bill your body runs up every single day before you've done anything.

Why does it matter?

Knowing your BMR gives you a real starting point. Most people either eat too little and stall their progress, or eat too much and wonder why nothing is changing. Both problems come from guessing. Your BMR removes the guesswork.

From your BMR, we calculate your TDEE (Total Daily Energy Expenditure) — your actual calorie burn once your activity level is factored in. That number is your true maintenance. Everything else flows from there:

• Eat below your TDEE → you lose weight
• Eat at your TDEE → you maintain
• Eat above your TDEE → you gain

How is it calculated?

This calculator uses the Mifflin-St Jeor equation, the most widely validated BMR formula in use today. It accounts for your weight, height, age, and sex to give you the most accurate estimate possible without lab testing.