BMR and daily calorie calculator
Calculate your basal metabolic rate (BMR) and how many calories you burn per day (TDEE).
Maintenance (TDEE)
2,556 kcal
Basal rate (BMR)1,649 kcal
To lose weight (−20%)2,044 kcal
To gain muscle (+15%)2,939 kcal
Mifflin-St Jeor formula. Estimate — individual factors vary. Not a substitute for a dietitian.
How the calculation works
BMR is the energy your body uses at rest. Multiplied by your activity level it gives TDEE — total daily burn.
Mifflin-St Jeor: BMR = 10×weight + 6.25×height − 5×age + s (s = +5 male, −161 female).
Frequently asked questions
How many calories to lose weight?
A 15-20% deficit from TDEE is usually safe and sustainable.
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Updated on June 17, 2026 · by Rafael Rossi · Methodology & sources