BMR
How many calories do you really need each day?
Your metabolism is more personal than a generic calorie target. Use this calculator to estimate your BMR, daily needs, and a more realistic starting point for your goals.
Basal Metabolic Rate, or BMR, is the amount of energy your body uses at rest to keep you alive and functioning. It does not include workouts, walks, or daily movement, but it gives you the foundation for estimating your true daily calorie needs.
Calculate your daily calorie needs
Enter a few details below to estimate your BMR, maintenance calories, and healthy range.
YOUR DETAILS
Tell us about yourself
YOUR SNAPSHOT
Your energy profile
A practical overview of your estimated needs and a useful starting point for your goals.
Basal Metabolic Rate
Your baseline energy need before daily activity.
Weight loss
2,120
Maintenance
2,620
Lean muscle gain
2,920
BMI score
Healthy weight range
Estimated from your height using a standard healthy BMI range.
Personalized recommendation
You are in a healthy range. Focus on steady protein intake, strength training, and quality sleep to support long-term performance.
What should you do with this number?
Your BMR is not your final daily calorie target. To estimate what you actually burn in a day, your activity level is added on top. That total is often called TDEE, or Total Daily Energy Expenditure.
Use the result as a starting point rather than a fixed rule. Your body, routine, sleep, stress, and training all influence your real-world needs, so the best approach is to track your progress and adjust gradually.