BMR & Daily Calorie Calculator — Harris-Benedict Formula
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs free using the Harris-Benedict formula. Adjust for activity level to find your TDEE (Total Daily Energy Expenditure). No sign-up required.
Last updated: June 2026
Results
- BMR (at rest)
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- TDEE (with activity)
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Daily calorie goals
Medical Disclaimer: This tool provides general health information for educational purposes only. Always consult a qualified healthcare professional for medical advice, diagnosis, or treatment.
About this tool
From metabolism to daily calories
Your Basal Metabolic Rate (BMR) is the energy your body uses just to stay alive at rest — keeping your heart beating, your lungs working and your temperature steady. It's the single most important number for nutrition, because it's the floor your daily calorie needs are built on. This BMR and calorie calculator estimates it from your weight, height, age and sex using the Mifflin-St Jeor equation, the formula most dietitians consider the most accurate for the general population.
On its own, BMR assumes you never move, which nobody does. Multiplying it by an activity factor gives your Total Daily Energy Expenditure (TDEE) — the calories you actually burn across a typical day. Choose the activity level that honestly matches your week, from sedentary to extra active, and the tool shows your TDEE alongside your BMR.
The real value is in what comes next: a set of daily calorie targets for different goals. Because roughly 3,500 calories equals about a pound of body fat, a 500-calorie daily deficit translates to about a pound of loss per week, and a surplus to gain. The calculator lays out targets for standard and mild weight loss, weight maintenance, and mild and standard weight gain, so you can pick the one that fits your goal and pace.
These figures are educational estimates — real metabolism varies with genetics, body composition, sleep and more, and you should treat any target as a starting point to refine and discuss with a healthcare professional. Everything runs privately in your browser. Enter your details above, then use the calorie deficit calculator to plan a weight-loss timeline, or the BMI tool to check your healthy range.
How it works
Three quick steps — no account, nothing uploaded to a server.
Enter your details
Gender, age, weight and height in your preferred units.
Pick your activity
Choose how active a typical week is for you.
See your targets
BMR, TDEE and calorie goals for every objective.
General health information related to this tool is available from the US CDC healthy weight resources. Last checked July 2026.
FAQ
Frequently asked questions
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulating blood, regulating temperature. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, giving the calories you actually burn in a day including movement and exercise. This tool shows both, plus calorie targets for different goals.
Which formula does this calculator use?
It uses the Mifflin-St Jeor equation, widely considered the most accurate of the common BMR formulas for the general population. It calculates BMR from your weight, height, age and sex, then applies an activity multiplier for TDEE.
How many calories should I eat to lose or gain weight?
A pound of body fat is roughly 3,500 calories, so a deficit of about 500 calories a day leads to roughly a pound of loss per week — and a 500-calorie surplus to a pound of gain. The calculator lists targets for mild and standard loss, maintenance, and mild and standard gain based on your TDEE.
What does 'activity level' mean?
Activity level estimates how much you move beyond rest. Sedentary means little to no exercise; lightly active is 1–3 days a week; moderately active is 3–5 days; very active is 6–7 days; and extra active covers hard daily training or a physical job. Choosing honestly gives a more realistic TDEE.
Is my data kept private?
Yes. All calculations happen in your browser — your weight, height, age and other inputs are never uploaded or stored. Nothing leaves your device.