Health Tools

BMR Calculator

Calculate your Basal Metabolic Rate and daily energy needs

Calculate Your BMR

Enter your details to calculate your basal metabolic rate

Between 15-100 years

Enables the most accurate formula if you know your body fat percentage

Understanding BMR Formulas
Mifflin-St Jeor Equation
Men: BMR = (10 × weight) + (6.25 × height) − (5 × age) + 5
Women: BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161
Harris-Benedict Equation (Revised)
Men: BMR = (13.397 × weight) + (4.799 × height) − (5.677 × age) + 88.362
Women: BMR = (9.247 × weight) + (3.098 × height) − (4.330 × age) + 447.593
Katch-McArdle Equation
BMR = 370 + (21.6 × Lean Body Mass in kg)

Total Daily Energy Expenditure

Calculate how many calories you burn based on your activity level

Calculate your BMR first to see personalized TDEE results.

Your BMR
— cal/day

Select Your Activity Level

Sedentary
× 1.2
Little or no exercise, desk job
Lightly Active
× 1.375
Light exercise 1-3 days/week
Moderately Active
× 1.55
Moderate exercise 3-5 days/week
Very Active
× 1.725
Hard exercise 6-7 days/week
Extremely Active
× 1.9
Very hard exercise, physical job
Your Total Daily Energy Expenditure
— cal/day
Total calories burned per day
Weight Loss
—
-500 cal deficit
Maintenance
—
maintain weight
Weight Gain
—
+500 cal surplus
Calorie Goals Comparison

Macronutrient Calculator

Calculate your optimal protein, carbs, and fat intake

Calculate your BMR and TDEE first for personalized macronutrient recommendations.

Target Daily Calories
— cal/day
Protein
—
— calories
Carbohydrates
—
— calories
Fat
—
— calories
Macronutrient Distribution
Protein (30%)
Carbs (40%)
Fat (30%)

Formula Comparison

Compare BMR results across different calculation methods

Enter your details in the Calculator tab and click "Calculate BMR" to compare formulas.

BMR Age Projection

See how your BMR will change as you age

Enter your details in the Calculator tab and click "Calculate BMR" to see age projections.