Your calories at rest.
BMR is what your body burns doing nothing at all. Enter your details to get your resting burn with the Mifflin-St Jeor equation, then build a goal on top.
Uses the Mifflin-St Jeor equation, the estimate most dietitians rely on. BMR is your floor. To find daily calories including activity, see the TDEE calculator.
The floor everything sits on.
Your basal metabolic rate is the energy your body spends just staying alive: keeping your heart beating, your lungs working, and your cells maintained. For most people it is the single biggest chunk of daily calorie use, often 60 to 70 percent.
We calculate it with the Mifflin-St Jeor equation, which research has found to be more accurate for the general population than older formulas. It needs only your weight, height, age, and sex.
BMR is a baseline, not a target to eat at. Add your activity to get TDEE, then set a moderate deficit or surplus from there. The TDEE and calorie calculators do exactly that.
Questions, answered.
Keep reading.
- 01Steps to calories calculatorEstimate the calories you burn for any step count, body weight, and walking pace.
- 02Calorie calculatorDaily calories to maintain, lose, or gain weight, from your stats and activity.
- 03How to count caloriesTurn these numbers into a daily habit.
- 04How we check our numbersThe method behind our calorie estimates.
- 01Calorie calculatorDaily calories to maintain, lose, or gain weight, from your stats and activity.
- 02Macro calculatorProtein, carb, and fat grams for your calorie target and chosen split.
- 03Burning 1,000 calories a day for weight lossBurning 1,000 calories a day through exercise can help create a deficit, but it takes a large amount of activity and you cannot reliably out-train your diet. Combining a modest calorie reduction with regular movement is usually more effective and sustainable than relying on exercise alone.
- 04Cutting 1,000 calories a day for weight lossCutting 1,000 calories a day from your maintenance level is a large deficit that points toward roughly 2 pounds of loss a week using the rough 3,500-calorie-per-pound rule. It can work for some people, but it is aggressive, hard to sustain, and worth discussing with a healthcare provider first.
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From baseline to results.
calorietrack.ai. Snap a meal to track intake against your burn. Free on the web, no signup.