🔥 BMR & Calorie Planner

Estimate your daily calorie needs, set goals, and convert them into macro targets. Based on scientifically validated Mifflin-St Jeor and Harris-Benedict formulas.

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years
cm
kg

Lifestyle & Goals

Macro Distribution

How It Works

Formulas

Mifflin-St Jeor (Recommended):
Male: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

Revised Harris-Benedict:
Male: BMR = 13.397×weight + 4.799×height − 5.677×age + 88.362
Female: BMR = 9.247×weight + 3.098×height − 4.330×age + 447.593

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at rest—breathing, circulation, cell production, and nutrient processing. Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor, representing your actual calorie needs including exercise and daily activities.

Example

Example: A 30-year-old male, 178 cm tall, 78 kg, moderately active (3-5 workouts/week) has:
BMR: 1,756 kcal/day
TDEE: 2,722 kcal/day (BMR × 1.55)
To lose weight: 2,222 kcal/day (-500 kcal deficit = ~0.5 kg/week loss)

References & Sources

📚
Mifflin-St Jeor Equation Study (1990)

Original research validating the Mifflin-St Jeor equation as the most accurate predictor of resting energy expenditure

📚
Harris-Benedict Equation Reevaluated (1984)

Roza & Shizgal's revision of the classic Harris-Benedict equation for modern populations

📚
Academy of Nutrition and Dietetics

Professional guidelines on safe caloric deficits and macro distributions for health and performance

📚
National Heart, Lung, and Blood Institute (NHLBI)

Evidence-based guidelines for healthy weight management and calorie planning

Frequently Asked Questions

Which formula is more accurate - Mifflin-St Jeor or Harris-Benedict? â–¼
The Mifflin-St Jeor equation (1990) is generally considered more accurate for modern populations. Multiple studies have shown it predicts resting energy expenditure within 10% for most individuals, making it the recommended choice by the Academy of Nutrition and Dietetics.
How large should my calorie deficit be for weight loss? â–¼
A safe and sustainable deficit is 300-500 kcal/day, resulting in 0.25-0.5 kg weight loss per week. Avoid deficits larger than 1000 kcal/day without medical supervision, as extreme restriction can lead to muscle loss, nutritional deficiencies, and metabolic adaptation.
What macro split should I choose? â–¼
The "Balanced" plan (30/40/30) works well for most people. Choose "High Protein" for muscle building or fat loss while preserving lean mass. "Low Carb" suits those following ketogenic diets. "Endurance" is ideal for runners, cyclists, and endurance athletes needing more carbohydrates.
How often should I recalculate my BMR? â–¼
Recalculate every 4-6 weeks or whenever your weight changes by 5% or more. As you lose or gain weight, your calorie needs change, so updating your targets ensures continued progress toward your goals.
Does meal frequency (3 vs 6 meals) affect metabolism? â–¼
No. Total daily calorie and macro intake matters more than meal frequency. Choose a meal frequency that fits your lifestyle, hunger patterns, and schedule. Some people prefer 3 larger meals, others do better with 5-6 smaller meals throughout the day.