BMR Calculator
Calculate BMR and maintenance calories with cut/bulk guidance.
Reference ranges: Age 10-120 years, Height 100-230 cm, Weight 30-250 kg
Choose based on your daily activity
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Fill in details to see your BMR and maintenance calories
Formula
Mifflin-St Jeor: Male = 10×weight + 6.25×height - 5×age + 5; Female = 10×weight + 6.25×height - 5×age - 161
TDEE Notes
TDEE = BMR × activity factor, the calories needed to maintain your weight
Sedentary1.2
Lightly Active1.375
Moderately Active1.55
Very Active1.725
Athlete1.9
Usage Tips
Use results as a planning reference and adjust based on weight changes
Current: Moderately Active, Exercise 3-5 days/week
About This Tool
Based on the Mifflin-St Jeor equation, this tool calculates your BMR from gender, age, height, and weight, then estimates daily maintenance calories (TDEE) using activity factors. It also provides cutting and bulking ranges for more informed nutrition and training planning.
Features
- 🔥 BMR Calculation: Instant results from your inputs
- ⚡ Activity Factors: Multiple activity levels supported
- 📈 Maintenance Calories: Daily TDEE reference values
- 🎯 Goal Ranges: Cutting and bulking calorie ranges
- 📋 One-click Copy: Copy summary instantly
- 📱 Responsive UI: Clear on mobile and desktop