Health
Calorie Calculator
Estimate basal metabolic rate and daily calories for maintenance, cutting, and bulking using the Mifflin-St Jeor equation.
Mifflin-St Jeor BMR plus quick maintenance, cut, and surplus targets.
Mifflin-St Jeor BMR
BMR = 10w + 6.25h − 5a + s
w is weight in kilograms, h is height in centimeters, a is age, and s is +5 for males or −161 for females. Maintenance calories multiply BMR by an activity factor while cut/bulk plans adjust ±500 or ±300 calories.
How to use
- Select gender and enter age, weight (kg), and height (cm).
- Choose the activity level that mirrors your weekly routine.
- Review basal calories, maintenance target, and suggested ranges for cutting or bulking.
Example
Input: Male, Age = 30, Weight = 75 kg, Height = 178 cm, Activity = Moderate
Output: BMR ≈ 1,718 kcal, Maintenance ≈ 2,662 kcal, Cutting target ≈ 2,162 kcal, Bulking target ≈ 2,962 kcal
FAQ & notes
Is the 500 calorie deficit always correct?
500 calories is a common starting point, but you should adjust based on progress, body size, and guidance from a health professional.
Can I switch to pounds and inches?
Inputs are metric to match the Mifflin-St Jeor constants. Convert pounds to kilograms (÷ 2.2046) and inches to centimeters (× 2.54) before entering values.