BMR Calculator – Estimate Your Daily Calories

BMR Calculator

Estimate your basal metabolic rate, daily calorie needs, and possible calorie targets for weight loss.

Unit system

Imperial Metric

Sex

Male Female

This calculator uses sex because the formula estimates resting calorie needs differently for males and females.

Age

Height

ft

in

Weight

lb

Height

cm

Weight

kg

Activity level

Enter your details to see your estimated BMR, daily calories, and weight-loss targets.

Your Estimated BMR 0 calories/day

Your Estimated Daily Calories 0 calories/day

A Realistic Starting Point

For many people, a moderate calorie deficit is easier to maintain than a very large one.

Estimated Calorie Targets

Goal	Estimated Calories/Day
Maintain weight	0/day
Mild weight loss	0/day
Moderate weight loss	0/day
Faster weight loss	0/day

Your BMR is an estimate of how many calories your body uses at rest. Your estimated daily calorie needs are higher because they include normal movement, exercise, digestion, and daily activity.

Use these numbers as a starting point, not a strict rule. Your actual needs may vary based on body composition, activity, health, medications, and consistency over time.

Next Step

Now that you have an estimated calorie target, learn how to create a realistic calorie deficit without making your diet harder than it needs to be.

Learn About Calorie Deficits

This calculator provides general estimates only and is not medical advice. Individual calorie needs vary. Speak with a qualified healthcare professional before making major diet or weight-loss changes, especially if you are pregnant, managing a medical condition, taking medication, or have a history of disordered eating.

Try Our Other Free Calculators

BMR Calculator (you’re here): Find your resting metabolic rate.

TDEE Calculator: See your full daily calorie burn, including activity.

Calorie Goal Calculator: Build a personalized plan with a goal weight and timeline.