BMR Calculator

BMR Calculator estimates your Basal Metabolic Rate, the calories your body burns at complete rest, using the Mifflin-St Jeor equation, which is widely considered the most accurate formula for most people. Pick Male or Female with the gender tabs, then enter Age in years, Weight with instant kg or lb switching, and Height with cm or in switching. Every value converts into metric internally and the result updates live, so there are no calculate buttons to press. The green BMR stat shows calories rounded to the nearest whole number, and companion tiles show the converted Weight in kilograms and Height in centimeters so imperial users can confirm the conversion. Below that, the TDEE by activity level table multiplies BMR by standard activity factors ranging from 1.2 for a Sedentary lifestyle to 1.9 for Very Active work and training, presenting Total Daily Energy Expenditure for all five levels at once. Missing or invalid numbers simply render as dashes until corrected. A short disclaimer reminds readers that the figures are estimates and a healthcare professional should guide personalised nutrition decisions.

1. 1

   Choose Male or Female using the gender tabs in the Your details card.

2. 2

   Enter your Age in years, Weight, and Height using the numeric inputs.

3. 3

   Switch the kg/lb and cm/in buttons beside Weight and Height to work in your preferred units.

4. 4

   Read the BMR stat, which updates live as any value changes.

5. 5

   Review every row of the TDEE by activity level table to compare maintenance targets at once.

• Estimating your resting calorie burn for a health tracking spreadsheet.
• Comparing TDEE across activity levels to pick a sustainable maintenance target.
• Checking how age and weight changes shift baseline metabolism over time.
• Planning a deficit or surplus by anchoring on the Moderate TDEE row.
• Converting imperial measurements and confirming the metric values in the output stats.
• Building a rough weekly calorie budget from the five activity-level rows.

• Use metric inputs by default and switch to imperial only when clients provide lb or in measurements.
• Treat the BMR figure as a planning baseline and the TDEE rows as the working targets for maintenance.
• Recompute when age, weight, or height changes, since the equation is linear in all three inputs.
• Compare your result against a second calculator to confirm the conversions before trusting the number.
• Keep healthy skepticism and follow the disclaimer by consulting a professional for medical advice.
• Look for the converted Weight and Height tiles to catch unit mistakes early.

• Switch to lb and in once to verify your metric inputs convert to the expected kg and cm values.
• Use the Moderate row for average days and the Very Active row for heavy training days when estimating needs.
• Compare TDEE rows rather than raw BMR when setting targets, since BMR alone ignores movement.
• Recompute as your age, weight, or height changes, because the formula is sensitive to all three.