CalcVault

BMR and Calorie Calculator

Estimate the calories your body burns each day. This tool uses the Mifflin-St Jeor equation to find your basal metabolic rate, then applies an activity multiplier to show your daily maintenance calories for losing, keeping or gaining weight.

Inputs

Sex

Results

Maintenance calories2,740 kcal
Basal metabolic rate (BMR)1,768 kcal
To lose weight (about 500 kcal deficit)2,240 kcal
To gain weight (about 500 kcal surplus)3,240 kcal

BMR uses the Mifflin-St Jeor equation. Maintenance calories are your BMR multiplied by an activity factor. These are estimates, not medical advice.

Frequently asked questions

What is the Mifflin-St Jeor formula?

For men, BMR equals 10 times weight in kilograms, plus 6.25 times height in centimetres, minus 5 times age in years, plus 5. For women the final number is minus 161 instead of plus 5. It is widely regarded as one of the most accurate BMR equations.

What is the difference between BMR and maintenance calories?

BMR is the energy your body uses at complete rest just to stay alive. Maintenance calories are higher because they include movement and exercise, found by multiplying BMR by an activity factor from 1.2 for sedentary to 1.9 for very active.

How many calories should I eat to lose weight?

A deficit of about 500 calories a day below maintenance leads to roughly half a kilogram of fat loss per week for many people. Do not drop below your BMR for long without professional guidance, as it can be unsustainable and unsafe.