Your file stays on your device — nothing is uploaded to any server.
Resting (BMR) — what your body uses at complete rest
—
Daily total with your activity level
—
If you have a goal
These are starting points, not prescriptions. Bodies vary a lot, and a number from a formula
cannot see your health history. For a plan that fits you, talk to a doctor or a registered dietitian.
What this tool does
Your body uses energy even when you are asleep — that baseline is called your basal metabolic rate. Add moving around, working and exercise on top and you get the total your body uses in a day. This calculator estimates both using the Mifflin-St Jeor equation, which is the formula most dietitians use as a starting point. It is an estimate, not a measurement: two people with identical numbers can differ by several hundred calories a day.
How to use it
Choose units, then enter your height, weight and age.
Pick the activity level that honestly matches a normal week, not your best week.
Read your BMR and your daily total.
If you have a goal, the ranges underneath give a starting point.
Tips that actually help
Most people overestimate their activity level. If in doubt, pick the lower one.
The number is a starting point. Track how your weight actually moves over two to three weeks and adjust from there.
Very large changes rarely last. Small, steady ones do.
A dietitian or doctor can give you a proper plan — this tool only does the arithmetic.
Als Amazon-Partner verdiene ich an qualifizierten Verkäufen.
(As an Amazon Associate I earn from qualifying purchases. Links go to amazon.de.)
Questions people ask
How accurate is this?
It is an estimate. The Mifflin-St Jeor equation is accurate within about ten percent for most people, but body composition, medication and genetics all shift the real number.
Which formula does it use?
Mifflin-St Jeor for the basal rate, multiplied by a standard activity factor for the daily total.
Should I eat exactly this number?
No. Treat it as a starting point and see what actually happens over a few weeks. For anything health-related, speak to a doctor or a registered dietitian.
Is my information stored?
No. The calculation happens in your browser and nothing is sent anywhere or saved.