Utilzivo

BMR & Calorie Calculator

Find your daily calorie needs with the Mifflin-St Jeor equation — the most validated formula for resting metabolic rate. Whether you want to maintain, lose, or gain weight, everything starts with knowing your numbers. Enter your age, gender, height, weight, and activity level to get your BMR (calories burned at rest), TDEE (daily maintenance calories), and a gentle, sustainable weight-loss target.

How to Use the BMR / Calorie Calculator

  1. Enter your age and select your gender — metabolism slows with age and differs by sex.
  2. Enter your height in cm and weight in kg as measured recently.
  3. Choose the activity level that honestly best matches your typical week.
  4. Press Calculate for your BMR, maintenance calories (TDEE), and a gentle weight-loss target.

Practical example

A 30-year-old man, 180 cm, 80 kg, moderately active: BMR ≈ 1,780 cal/day (what he’d burn in bed all day), maintenance (TDEE) ≈ 2,759 cal/day, and a gentle weight-loss target of ≈ 2,259 cal/day. That 500-calorie daily deficit typically yields about 0.5 kg of fat loss per week — fast enough to see progress, slow enough to keep muscle and sanity. A 25-year-old woman, 165 cm, 60 kg, lightly active: BMR ≈ 1,345, TDEE ≈ 1,850.

Key features and benefits

  • Mifflin-St Jeor equation: the most validated formula for resting metabolic rate, better than older Harris-Benedict estimates.
  • Three targets: rest, maintenance, and weight-loss calories in one clear view.
  • Five activity levels: from sedentary to very active, so the multiplier fits your life.
  • Safety note included: warns against dangerously low intakes with concrete minimums.
  • Private: your body data never leaves your browser.

Limitations

BMR equations estimate a population average — very muscular people burn more than predicted, while illness, medication, and extreme leanness can lower it. Activity multipliers are rough by nature; two people with the same “moderate” label can differ by hundreds of calories. Use the numbers as a starting point, track your weight honestly for 2–3 weeks, and adjust up or down. This is not medical advice; consult a doctor or dietitian for health conditions, pregnancy, or eating-disorder history.