BMR & Daily Calories
Maintenance, deficit and surplus targets from your stats.
About BMR & Daily Calories
BMR & Daily Calories estimates how much energy your body uses at rest and in total, using the Mifflin-St Jeor equation — the formula clinicians generally prefer as the most accurate of the common ones. It then gives targets for maintaining, losing or gaining weight. Treat the number as a starting hypothesis to test, not a fact about your body.
How to use it
- Enter your sex, age, weight and height.
- Pick the activity level that honestly matches your week — most people overestimate this.
- Read your maintenance calories and the deficit or surplus targets.
Questions
How accurate is this?
Within roughly 10% for most people, and further out if you carry unusual muscle mass or have a thyroid condition. Weigh yourself over two weeks at the maintenance figure — if your weight is stable, it is right for you.
What is the difference between BMR and TDEE?
BMR is what you would burn lying still all day. TDEE multiplies it by your activity level and is the number that actually matters for eating.
How fast should I lose weight?
Around 0.5 kg a week, from a deficit of roughly 500 kcal a day. Faster loss costs more muscle and is harder to sustain.
Why do I need to pick an activity level?
Because it can swing the result by 700 kcal or more. If in doubt pick the lower option — people consistently overestimate how active they are.
BMR & Daily Calories is free and runs entirely in your browser. No account, no upload, no watermark, no limit on use.