🍎

🔥

Calculate Your BMR

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

Tiada log masuk diperlukan

Age

Weight (kg)

Height (cm)

Activity level

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

🔥

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

💡

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

🎯

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

Cara ia berfungsi

Masukkan

Enter your data into the tool above. Everything stays local to your browser.

Proses

The tool processes your data instantly in your browser using JavaScript. No server, no waiting.

Muat turun

Get your result instantly. Nothing is stored after you leave the page — complete privacy.

Mengapa alat kami?

✓Percuma sepenuhnya — tiada kos tersembunyi, selama-lamanya

✓Tiada akaun, e-mel atau log masuk diperlukan

✓Fail tidak pernah meninggalkan peranti anda

✓Tiada had saiz fail langsung

✓Tiada tera air pada sebarang output

Also check out…

📉

Find Your Calorie Deficit for Weight Loss

Work out how many calories to eat to lose weight a

⚖️

Find Your Maintenance Calories (TDEE)

Estimate the calories that keep your weight stable

💪

Calculate a Lean Bulk Surplus

Find the calorie surplus for building muscle witho

🍽️

Set a Calorie Target for Meal Planning

Get a daily calorie number to plan meals and porti

Soalan lazim

Back to Calorie & TDEE Calculator