Enter sex, age, height, weight, activity level, and formula preference to estimate BMR, maintenance calories, and simple cut or gain targets.
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
1,669 kcal
Maintenance calories
2,587 kcal
Cut target
2,187 kcal
Gain target
2,837 kcal
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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