Health
BMR & Calorie Calculator
Built on the Mifflin–St Jeor equation — the most accurate of the common formulas. Enter your details and activity level to see exactly how many calories you burn daily and the targets for weight loss, maintenance or muscle gain.
Daily calorie needs
2,556kcal / day
BMR (at rest)
1,649 kcal
Maintain weight
2,556 kcal
Mild loss (−0.25 kg/wk)
2,306 kcal
Weight loss (−0.5 kg/wk)
2,056 kcal
Mild gain (+0.25 kg/wk)
2,806 kcal
Weight gain (+0.5 kg/wk)
3,056 kcal
Uses the Mifflin–St Jeor equation. Targets are starting points — adjust based on real-world results over 2–4 weeks.
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Frequently asked
- Is BMR the same as TDEE?
- No. BMR is what you burn at complete rest. TDEE is BMR multiplied by your activity factor — what you actually burn over the day.
- How fast should I lose weight?
- 0.25–0.5 kg/week is sustainable for most people. Faster losses tend to come back — and chip away at lean mass on the way.
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