BMR and Calorie Calculator

Calculate your BMR and daily calorie needs by activity level — free online calorie calculator.

Estimates only. Consult a professional for personal nutrition advice.

About

About the BMR and Calorie Calculator

Estimates your Basal Metabolic Rate and daily calorie needs at five activity levels, plus weight-loss and weight-gain targets.

People tracking calories for weight loss or muscle gain use it as a starting point for a daily calorie target, while anyone curious about their metabolism uses it to see roughly how much energy their body burns at rest. It's one of many free calculators on Toolapt, and like every tool here, it's free to use with no sign-up and no limit on how many times you run it.

Choose what to view about this tool

Guide

Using the BMR and Calorie Calculator

  1. 1

    Step 1

    Choose metric (kg, cm) or imperial (lb, ft/in) units — the weight and height fields relabel automatically.

  2. 2

    Step 2

    Select sex, enter age, weight and height (plus inches, if using imperial).

  3. 3

    Step 3

    Choose your activity level from sedentary to very active.

  4. 4

    Step 4

    Click "Calculate" to see BMR, maintenance calories, and weight-loss/weight-gain estimates.

  • Uses the Mifflin-St Jeor formula, one of the more accurate BMR equations for the general population
  • Switches instantly between metric and imperial units, relabeling the weight and height fields
  • Scales BMR by five activity levels, from sedentary to very active, to estimate maintenance calories
  • Shows mild (-10%) and full (-20%) weight-loss targets alongside a mild (+10%) weight-gain target
  • Validates that age, weight and height are all greater than zero before calculating
  • Works entirely in your browser — no installs and no sign-up
  • Free to use, with no limit on how many times you run it

People tracking calories

People tracking calories use the BMR and Calorie Calculator for a starting daily calorie target before adjusting based on real-world progress.

Dieters and bulkers

Dieters and bulkers use the BMR and Calorie Calculator for seeing the calorie difference between mild and full-rate weight loss or a lean weight-gain phase.

Personal trainers

Personal trainers use the BMR and Calorie Calculator for a quick estimate to discuss with clients before refining it with more detailed tracking.

Anyone curious about metabolism

Anyone curious about metabolism uses the BMR and Calorie Calculator for seeing roughly how many calories their body burns without any activity at all.

Examples

BMR and Calorie Calculator examples

3 worked examples

01

Sedentary office worker

A 30-year-old woman, 65 kg, 165 cm, sedentary: BMR around 1,400 kcal, maintenance calories around 1,680 kcal/day.

02

Active man

A 35-year-old man, 80 kg, 180 cm, very active: BMR around 1,780 kcal, maintenance calories around 3,070 kcal/day.

03

Mild weight-loss target

At 2,000 maintenance calories, the mild weight-loss target (10% cut) works out to about 1,800 kcal/day.

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FAQ

Frequently asked questions

Quick answers to common questions about the BMR and Calorie Calculator.

What does the BMR and Calorie Calculator do?

It estimates your Basal Metabolic Rate using the Mifflin-St Jeor formula, then multiplies it by an activity factor to estimate maintenance calories, plus weight-loss and weight-gain targets.

Is the BMR and Calorie Calculator free to use?

Yes. It's free, with no sign-up, no watermark and no limit on how many times you use it.

Is my input safe when I use this tool?

Yes. Your age, weight and height are processed entirely on your own device — nothing is sent to a server.

How accurate is the Mifflin-St Jeor formula?

It's considered one of the more accurate BMR equations for the general population, but it's still an estimate — individual metabolism varies, and it doesn't account for body composition.

What do the activity levels mean?

They range from sedentary (little or no exercise) to very active (hard exercise or a physical job), and each multiplies your BMR by a different factor to estimate total daily energy expenditure.

What's the difference between "Mild weight loss" and "Weight loss"?

Mild weight loss cuts maintenance calories by 10%, for a slower, more sustainable deficit; the full weight loss estimate cuts by 20%, for a faster but more aggressive deficit.

Should I use this instead of advice from a doctor or dietitian?

No. It's built for a quick estimate, not personal medical or nutrition advice — consult a professional for guidance specific to your health.

Can I use the BMR and Calorie Calculator on my phone?

Yes. The page is fully responsive and works on mobile, tablet and desktop browsers alike.

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