BMR & Calorie Needs Calculator
Calculate your basal metabolic rate, total daily energy expenditure, and macro targets to plan nutrition with confidence.
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BMR & Daily Calorie Calculator
Estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE), then adjust for muscle gain, fat loss, or maintenance.
Higher protein target
Aim for 1.6g/kg body weight (recommended for active adults)
Calorie snapshot
Energy needs tailored to your profile
Basal metabolic rate
1,370 kcal
Total daily energy expenditure
1,884 kcal
Goal calories (maintain)
1,884 kcal
Daily macro targets
Macronutrient breakdown aligned to your goal
Protein
104g
416 kcal
Fats
52g
468 kcal
Carbs
250g
1000 kcal
Macro distribution ~ 22% protein / 25% fat / 53% carbs
Note
Examples of Real-World Usage
4 real-world examples
Client Check-Ins
Coaches can generate BMR, TDEE, and macro targets for athletes or clients, then adjust based on weekly progress.
Smart Bulk or Cut Planning
Plan periods of caloric surplus for muscle gain or deficit for fat loss, all while keeping protein high.
Time-Segmented Rotations
Use different macro splits on training vs. rest days, or create refeed days without guesswork.
Metabolic Health Review
Discuss BMR trends with healthcare providers when addressing thyroid health, hormonal balance, or recovery from dieting.
Everything You Need to Personalize Your Nutrition
Estimate energy requirements, compare formulas, and build macro targets for any goal—fat loss, maintenance, or muscle gain.
Multi-Formula Support
Compare Mifflin-St Jeor, Revised Harris-Benedict, and Katch-McArdle equations to estimate basal metabolic rate accurately.
TDEE & Goal Adjustments
Calculate total daily energy expenditure by activity level, then fine-tune calories for muscle gain, maintenance, or fat loss.
Macro Targets
Get daily protein, carbohydrate, and fat recommendations based on your goals and body composition preferences.
Cycle Forecast & Shareable Summary
Copy a personalized calorie summary for coaching, client check-ins, or personal tracking.
Protein Optimization
Toggle between standard and high-protein targets, with grams displayed per macronutrient and per calorie split.
Evidence-Informed Guidance
Follow reminders for reassessing intake, pairing BMR data with wearable insights, and seeking expert support.
How to Use
Simple 4-step process
Step 1
Enter your age, height, weight, and select the equation you prefer (Mifflin-St Jeor recommended for most people).
Step 2
Choose activity level and training goal to estimate total daily energy expenditure and calorie adjustments.
Step 3
Review the macro breakdown for protein, carbohydrates, and fats tailored to your target calorie intake.
Step 4
Use the planning tips to organize meals, training days, and rest days in an evidence-informed way.
BMR Calculator FAQs
Everything you need to know about our process, pricing, and technical capabilities.
See Full FAQMifflin-St Jeor is considered accurate for most adults. Katch-McArdle is preferred if you know your body fat percentage. Harris-Benedict is traditional but may slightly overestimate for some populations.
Monitor weight, hunger, energy, and training performance for 2–3 weeks. Adjust by ±150–200 kcal as needed. Larger changes can impact metabolism and recovery.
Many people eat slightly more carbohydrates on training days to fuel sessions and recover. Keep protein intake consistent daily.
Chronic intake below BMR can impact hormones, performance, and muscle mass. Work with a dietitian or coach when cutting calories aggressively.
Update every 4–6 weeks or after weight changes of more than 5%. Age, body composition, and training progression influence the numbers.
Yes. Use the copy summary feature to send calorie and macro targets to your coach, nutritionist, or training partner.
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