BMR & Calorie Calculator
Find your Basal Metabolic Rate and total daily calorie needs — for maintaining, losing or gaining weight.
BMR (rest)
1,699 kcal
Maintenance
2,633 kcal
Mild cut
2,333 kcal
Lean bulk
2,933 kcal
Formula
BMR = 10×kg + 6.25×cm − 5×age + s (s: +5 male, −161 female)How to use the BMR & Calorie Calculator
- 1Enter age, sex, height and weight
- 2Pick your activity level
- 3See maintenance calories plus cut/bulk targets
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate — the energy your body burns at complete rest just to stay alive (breathing, heart, brain).
How many calories to lose weight?
A common guideline is maintenance minus 300–500 kcal per day for steady, sustainable fat loss of roughly 0.3–0.5 kg per week.