What is it?
The BMR Calculator works out your BMR (calories a day at rest) and the calories you burn each day at five activity levels.
Who is it for?
People planning diets, gym-goers setting calorie targets, and anyone curious how many calories their body uses.
How to use it
Choose your Sex, then enter Age, Weight and Height. It uses the Mifflin-St Jeor equation, the one most dietitians use. The answer appears as you type; there is no Calculate button. Tap Copy result to copy it, or Share on WhatsApp to send it.
Picking the activity level
- Little or no exercise: desk job, little walking. Most people are here, even if they feel busy.
- Light exercise 1–3 days a week, Moderate exercise 3–5 days, Hard exercise 6–7 days, Very hard / physical job.
- When unsure, choose the lower level; people usually overestimate activity.
Using the number
- To lose about 0.5 kg a week, eat about 500 kcal a day less than your activity-level calories.
- Don’t eat below your BMR for long without medical advice.
- To gain weight or muscle, eat 250–500 kcal more, with enough protein (see the Protein Calculator).
- Formulas can be off by 10% for an individual. Track your weight for 2–3 weeks and adjust.
This is general information to help you understand your numbers, not medical advice. Talk to a doctor about your own health.
Errors and how to fix them
- “Enter your weight / your height (more than 0)”: fill both in.
Open the tool: BMR Calculator
Still stuck?
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Questions, or an error not listed here?
Tell us in the comments: what you were doing, the exact message you saw, and your device and browser. We read every comment and add new fixes to this article.