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the Mifflin–St Jeor equation

BMR
and Calorie Calculator

Find the minimum your body burns in a day, and
how much to eat for your activity level and your goal.

💥
BMR (basal metabolic rate)
The least your body burns at complete rest
⚡
TDEE (daily burn)
What you actually burn, activity included
🌏
Macronutrient split
Targets for carbs, protein and fat
Age
yrs
Height
cm
Weight
kg
Activity level
Goal
BMR · basal metabolic rate
0kcal
The least you burn at complete rest
TDEE · daily burn
0kcal
With your activity level factored in
Target intake
0kcal
What to eat to hit your goal
Daily burn at each activity level
Macronutrient split at your target calories
🍳
Carbohydrate
0g
50%
🥩
Protein
0g
25%
🥒
Fat
0g
25%
Notes for your goal

How to use this calculator

What is BMR?

Your basal metabolic rate is the minimum energy your body needs just to keep going at complete rest — holding your temperature, breathing, keeping your heart beating. This calculator uses the Mifflin–St Jeor equation, currently regarded as the most accurate.

TDEE vs BMR

Total daily energy expenditure is your BMR multiplied by an activity factor — what you actually burn in a day. Eat at your TDEE to maintain, below it to lose, above it to gain.

the Mifflin–St Jeor equation

Male: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

Source: Academy of Nutrition and Dietetics — Determination of Resting Metabolic Rate

Will I lose weight if I eat below my BMR?
In the short term, yes — but eating below your BMR lowers the rate itself and costs you muscle. Stay at or above it.
Can two people of the same weight have different BMRs?
Yes. More muscle, greater height and younger age all raise it. At the same weight, body composition can make a large difference.
How is the macronutrient split decided?
For maintenance and gain this uses 50% carbohydrate, 25% protein and 25% fat; for weight loss, 40/35/25. Adjust it to suit your own goal.
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This is a guide based on the Mifflin–St Jeor equation. Your real requirement varies with your health, any medical conditions and pregnancy. For a proper plan, speak to a dietitian or your doctor.
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