BMR Calculator
Compare resting-calorie formulas, then set a daily target to maintain, lose, or gain weight.
Desk work, little walking, and no planned exercise. × 1.2 already includes that quiet day. It is not an extra workout added on top.
Advanced controls
A custom multiplier, a resting number you already trust, or a maintenance number you already know. The average in the table is the middle of the formulas. It is not a more accurate number.
Enter age, height, and weight to see your BMR.
| Formula | At rest | Maintenance | Use |
|---|
Runs entirely on your device - nothing is ever uploaded.
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How to use the BMR calculator
- Enter sex, age, height, and weight. Add body fat if you know it.
- Pick an activity. The number on the button is the multiplier.
- Compare the formulas and press Use this on the one you want. The intake follows that choice.
- Choose maintain, lose, or gain for a daily calorie target.
The formulas
Mifflin-St Jeor, from 1990, is the starting formula: 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. Revised Harris-Benedict (1984) uses a different weight, height, and age weighting. Katch-McArdle ignores sex and uses lean mass: 370 + 21.6 × kg of lean mass, so it can be selected once you enter a body fat percentage. The average row is the middle of the formulas on the page. It is not a more accurate number.
From BMR to a calorie plan
Maintenance is the formula you select times the activity multiplier. Those multipliers already include a typical day of movement and exercise. Maintain uses that total. Losing about 1 lb (0.5 kg) a week subtracts 500 calories, and you can type a different calorie or percent change. The same profile produces the same intake on the calorie calculator, where protein and fat can be edited.
These are estimates for adults, not a diet prescription. They are a poor fit for children, pregnancy, and people whose metabolism is changed by illness or medication. The calculated intake is shown as calculated. Under 1,200 calories a day is low for many adults. That line is a warning, not a level this page calls safe.