BMR Calculator
The BMR Calculator is a free online tool for estimating your Basal Metabolic Rate using the widely trusted Mifflin-St Jeor equation. Enter your gender, age, height, weight, and activity level to get your BMR, your Total Daily Energy Expenditure (TDEE), calorie targets for losing, maintaining, or gaining weight, and suggested daily macros for protein, carbs, and fat.
All calculations run locally in your browser, so your personal data never leaves your device. The tool is free with no registration, ideal for anyone cutting or bulking, planning calorie-controlled meals, or working in nutrition and fitness coaching.
How to Use
- Select your gender, then enter your age, height (cm), and weight (kg).
- Choose the activity level that matches your daily routine.
- Click the Calculate button.
- Review your BMR, TDEE, and calorie targets for weight loss, maintenance, and gain.
- Use the suggested protein, carb, and fat intake to plan your meals.
FAQ
Is the BMR calculator free?
Yes, it is completely free with no sign-up required and no usage limits.
Which formula does the calculator use?
It uses the Mifflin-St Jeor equation: for men, BMR = 10 x weight + 6.25 x height - 5 x age + 5; for women, BMR = 10 x weight + 6.25 x height - 5 x age - 161. It is considered one of the most accurate resting-metabolism estimates in modern nutrition science.
What is the difference between BMR and TDEE?
BMR is the energy your body needs at complete rest to keep basic functions running. TDEE multiplies BMR by an activity factor to estimate your total daily burn. For weight management, TDEE is the practical baseline: roughly 500 kcal below it supports steady weight loss, and 500 kcal above supports weight gain.
Can I treat the results as a diet plan?
The numbers are statistical estimates; actual metabolism varies with body composition, hormones, and other factors. Results are for reference only and are not medical or dietary prescriptions — consult a doctor or registered dietitian before starting a strict cutting or bulking program.