๐ฅ Calorie & BMR Calculator
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Enter your age, sex, height, weight, and activity level to get your basal metabolic rate, total daily calorie burn, and recommended targets for weight loss, maintenance, or muscle gain. Uses the Mifflin-St Jeor equation, the most accurate formula for healthy adults.
Estimate only โ not medical advice. Talk to a registered dietitian or physician before changing your diet, especially if pregnant, nursing, or managing a condition.
How to use
- Enter your age in years.
- Pick your biological sex (the formula has different constants for male and female).
- Enter your height in centimeters and weight in kilograms.
- Pick the activity level that best matches a typical week. Most desk workers are sedentary or light even with weekend exercise.
- Click Calculate โ BMR, TDEE, and three goal-adjusted targets appear.
Formula (Mifflin-St Jeor): Male BMR = 10ยทW + 6.25ยทH โ 5ยทA + 5; Female BMR = 10ยทW + 6.25ยทH โ 5ยทA โ 161. TDEE = BMR ร activity factor (sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9).
BMR is what your body burns at complete rest โ heart, brain, breathing. TDEE includes movement and exercise. The 500 kcal/day deficit is a classic 1 lb/week weight-loss target; +300 supports lean muscle gain when paired with strength training.