Enter sex, age, height, weight, activity level, and formula preference to estimate BMR, maintenance calories, and simple cut or gain targets.
If BMR is new, read it this way
BMR means basal metabolic rate: the energy your body uses for breathing, heartbeat, temperature, and basic functions even at complete rest.
Use BMR as the baseline, then look at maintenance calories when planning daily intake.
BMR
Baseline calories needed at rest
Maintenance calories
BMR plus movement, work, and exercise for a daily estimate
BMR
1,669 kcal
Baseline calories needed at rest
Maintenance calories
2,587 kcal
Moderately active · x 1.55
Cut target
2,187 kcal
About 400 kcal below maintenance
Gain target
2,837 kcal
About 250 kcal above maintenance
Current input summary · Male · 30 · 72 kg · 175 cm · Calculation basis: 72 kg / 175 cm
Quick examples
Formula
If unsure, start with Mifflin-St Jeor, a commonly used modern estimate.
Current input summary
Male · 30 · 72 kg · 175 cm
Calculation basis: 72 kg / 175 cm
A commonly used modern estimate for general adults.
Pick the pattern closest to your usual week.
BMR
1,669 kcal
Baseline calories needed at rest
Maintenance calories
2,587 kcal
Moderately active · x 1.55
Calories added by activity
918 kcal
Activity added
Daily intake reference
These are planning references, not clinical prescriptions. Use professional guidance for medical, pregnancy, growth, or eating-disorder concerns.
Cut target
2,187 kcal
About 400 kcal below maintenance
Maintenance calories
2,587 kcal
Estimated intake to maintain this activity level
Gain target
2,837 kcal
About 250 kcal above maintenance
BMR and maintenance calories are estimates. Adjust with real weight trends, sleep, stress, and training intensity.
Health use notice
This tool is for general reference only and does not replace medical, nutrition, diagnostic, or treatment advice. For health decisions, confirm the result with a clinician, registered specialist, or official guidance.
BMR is the minimum energy your body uses at rest. The calculator multiplies BMR by an activity factor to estimate maintenance calories, then shows simple cut and gain references.
BMR is your resting baseline. Maintenance calories add your daily activity on top of that baseline.
Pick the level that best matches both your workout frequency and your everyday movement.
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