BMR Calculator - Free Basal Metabolic Rate Tool
Calculate your BMR and daily calorie needs with Mifflin-St Jeor or optional body-fat inputs, then turn the result into TDEE and macros.
Use the calculator
Enter age, sex, height, weight, activity level, and optional body fat percentage. The tool estimates BMR, TDEE, BMI, goal calories, and a macro split for loss, maintenance, or gain.
What the result includes
- Maintenance calories, also known as total daily energy expenditure.
- Basal metabolic rate from Mifflin-St Jeor, or lean-mass math when body fat is supplied.
- Daily calorie intake targets for weight loss, maintenance, and lean gain.
- Protein, carb, and fat targets based on your selected goal.