Estimate basal metabolic rate, maintenance calories and mild calorie ranges from age, sex, height, weight and activity level.
Use metric measurements for a general Mifflin-St Jeor estimate.
These numbers are general estimates, not medical or nutrition advice. Individual needs vary; consult a qualified professional when health conditions, pregnancy, medication or specific dietary needs apply.
BMR and TDEE are planning estimates. Real energy needs can change with body composition, routine and health factors.
Basal metabolic rate estimates the energy your body uses at rest for essential functions. This calculator uses the Mifflin-St Jeor formula.
Total daily energy expenditure multiplies the BMR estimate by an activity factor to approximate daily maintenance calories.
Enter current measurements, choose the activity level that best reflects a typical week, then treat the result as a starting estimate.
Enter age, height and weight accurately in metric units.
Select a level based on your usual week rather than an unusually active day.
Compare the estimate with real trends and seek professional guidance for individualized planning.
Use the estimates for general meal planning, maintenance awareness and conversations with a qualified professional.
No. They are estimates based on population formulas and selected activity levels. Actual needs can differ.
No. They are mild reference ranges, not prescriptions. Choose changes cautiously and seek qualified guidance when needed.
Continue with other general planning tools while keeping their limitations in mind.
Turn a general calorie starting point into protein, carbohydrate and fat estimates.
Review a limited height-and-weight estimate.
Create a weekly training structure from your level and schedule.
Use weight, activity and goal to review a bounded general protein range.