Calories & BMR calculator

🔥 Calories & BMR Calculator

Know how many calories your body burns daily — lose, maintain or gain weight

Gender

Age

Activity Level Sedentary (little/no exercise) Light (1-3 days/week) Moderate (3-5 days/week) Very Active (6-7 days/week) Extra Active (hard job + training)

Weight (kg)

Height (cm)

Weight (lb)

Height

Goal

How fast? 0.5 kg / week

Slow 0.25kgFast 1kg

Calories to Maintain Weight (TDEE)

-- kcal

BMR + Activity

BMR--Burn at rest

BMI----

Ideal Weight--Robinson

🔻 Lose--

-500 kcal/day

⚖️ Maintain--

Stay same

💪 Gain--

+300 kcal/day

📊 Daily Macros for your goal

Protein (30%)--

Carbs (40%)--

Fat (30%)--

Tip: 1g Protein = 4 kcal, 1g Carbs = 4 kcal, 1g Fat = 9 kcal

Equation Home uses Mifflin-St Jeor (most accurate BMR formula used by dietitians) + Harris-Benedict check. Educational only, not medical advice. 7700 kcal = 1kg fat.