BMR Calculator
Estimate your resting energy expenditure and daily calorie needs
No matches
No matches
kcal
BMR (resting)
kcal
TDEE (daily need)
Daily calorie goals
Lose weight
kcal/day
Maintain
kcal/day
Gain weight
kcal/day
Uses the Mifflin-St Jeor equation — an estimate, not medical advice.
BMR Calculator — Complete Guide & Instructions
MakeCard BMR Calculator estimates the calories your body burns at complete rest using the Mifflin-St Jeor equation — the formula dietitians prefer for accuracy. Enter sex, age, height and weight, pick your activity level from sedentary to very active, and it returns your BMR, your TDEE (total daily energy expenditure), and three practical calorie targets: lose weight (−20%), maintain, and gain (+15%).
How to Use BMR Calculator
- 1 Select your Sex — Male or Female.
- 2 Enter Age, Height (cm) and Weight (kg).
- 3 Choose the Activity level that matches your week — sedentary through very active.
- 4 Read your BMR (resting burn) and TDEE (daily need) stat cards.
- 5 Use the Daily calorie goals cards — Lose, Maintain, Gain — to set your eating target.
Key Features & Capabilities
- Mifflin-St Jeor equation — the current clinical standard for BMR estimation.
- Five activity multipliers from sedentary (×1.2) to very active (×1.9).
- TDEE computed as BMR × activity — your true daily maintenance calories.
- Three goal presets: lose ~20%, maintain, gain ~15%.
- Live recalculation as any field changes.
- Honest disclaimer: an estimate, not medical advice.
Supported Formats & Specifications
| Parameter | Specification |
|---|---|
| Formula | Mifflin-St Jeor — male: 10w + 6.25h − 5a + 5; female: 10w + 6.25h − 5a − 161 |
| Activity levels | Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very active 1.9 |
| Goals | Lose 80% TDEE, Maintain 100%, Gain 115% |
| Inputs | Sex, age, height cm, weight kg |
| Units | kcal/day |
Practical Everyday Use Cases
- Setting a daily calorie budget before starting a weight-loss diet.
- Calculating a surplus for a muscle-gain phase.
- Sanity-checking the calorie targets a fitness app assigned you.
- Adjusting intake after losing weight — maintenance calories drop as you shrink.
- Understanding why a desk job needs far fewer calories than an active one.
Pro Tips for Best Results
- Be honest with the activity picker — most desk workers are Sedentary or Light, and overestimating inflates your TDEE by hundreds of calories.
- Recalculate every 4–5 kg of weight change; BMR drops as body mass falls.
- A 20% deficit (the Lose card) is aggressive-but-sustainable for most people; larger cuts cost muscle.
- Track actual weight for two weeks — if it does not move, your real TDEE differs from the estimate and you should adjust.
Common Problems & Solutions
The equation is a population estimate — track intake and weight for two weeks, then nudge calories ±100–200 based on real results.
Choose one level lower than you think — planned exercise sessions count, not occasional movement; most people overestimate.
Privacy & Security
100% Client-Side Execution
Your body stats stay in your browser — the calculation is fully local with no data sent anywhere.
Frequently Asked Questions
Everything you need to know about using BMR Calculator
BMR is calories burned at complete rest; TDEE multiplies BMR by your activity level to estimate what you actually burn in a day — TDEE is the number to base your diet on.
Mifflin-St Jeor — shown to be the most accurate for modern populations and recommended by the Academy of Nutrition and Dietetics.
The tool computes ~20% below your TDEE — a deficit that typically yields around 0.5 kg loss per week while preserving muscle.
BMR is the measurable part of metabolism — the energy for basic functions like breathing and circulation; total metabolism adds activity and digestion.
Muscle burns more at rest than fat, but the formula estimates it from height, weight, age and sex — very muscular people may burn slightly more than shown.
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