Estimate your daily calorie needs
Your basal metabolic rate is the energy your body uses at rest just to keep running. Multiply it by how active you are and you get a rough estimate of the calories you burn in a day — a sensible starting point for planning meals, a deficit, or a surplus. This calculator estimates both from your body stats and activity level.
How to use it
- Enter your age, sex, height, and weight.
- Choose your activity level.
- Read your BMR and estimated daily needs.
How to use the number
- Eating around your daily needs tends to maintain weight.
- A moderate deficit supports gradual loss; a surplus supports gain.
- Treat it as an estimate and adjust based on real results over weeks.
Questions people ask
How accurate is it? It's an estimate from standard formulas. Individual metabolism varies, so use it as a baseline and refine with experience.
Is my data stored? No — the calculation runs locally in your browser.