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Calculate Your BMR

Find your basal metabolic rate — the calories you burn at complete rest.

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Maintenance (TDEE)
2,556
calories/day · BMR 1,649
Lose weight
2,056
Mild loss
2,306
Maintain
2,556
Mild gain
2,806
Gain weight
3,056
Lose weight (−0.5kg/wk)
2,056 cal
Mild loss (−0.25kg/wk)
2,306 cal
Mild gain (+0.25kg/wk)
2,806 cal
Gain weight (+0.5kg/wk)
3,056 cal

💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.

BMR tips

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BMR is what your body burns just staying alive — never eat below it for long.

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This uses Mifflin-St Jeor, considered the most accurate BMR formula for the general population.

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TDEE (BMR × activity) is what actually determines your daily needs, so use that for targets.

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