BMR Calculator

Your details

Biological sex as used in the Mifflin-St Jeor formula (constant: +5 for male, -161 for female).
years
Body weight in kilograms (metric) or pounds (imperial).
kg
Height in centimetres (metric) or inches (imperial).
cm
Mifflin-St Jeor is the most accurate for the general population. Katch-McArdle is best if you know your body fat percentage.
Choose the level that best describes your typical week. TDEE = BMR x the activity multiplier.
Basal Metabolic RateModerate BMR
1,699

Calories burned at complete rest, just to keep you alive

Daily Calorie Need (TDEE)2,039
Mild loss (0.25 kg/week)1,789
Moderate loss (0.5 kg/week)1,539
Aggressive loss (0.75 kg/week)1,289
Mild gain (0.25 kg/week)2,289
Moderate gain (0.5 kg/week)2,539
1,699 kcal/day
Very low<1200Low1200-1600Moderate1600-2200High2200+
Mild loss1,789
Moderate loss1,539
Maintenance2,039
Mild gain2,289
Moderate gain2,539

Your BMR is 1699 kcal/day and your TDEE is 2039 kcal/day.

  • Your BMR (1699 kcal/day) is what your body burns just to keep basic functions going at complete rest.
  • With a sedentary lifestyle, you need roughly 2039 kcal/day to maintain your current weight (your TDEE).
  • To lose about 0.5 kg per week, aim for 1539 kcal/day - a 500 kcal deficit from your TDEE.
  • Formula used: Mifflin-St Jeor. Mifflin-St Jeor is the most accurate for the general adult population.

Next stepUse these numbers as a starting point and adjust based on real-world results over 2-4 weeks. Formulas carry a margin of error of roughly 10%.

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