Health planning estimate
Estimate basal metabolic rate and daily calorie needs based on your body measurements and activity level.
General adult estimate only. Pregnancy, medical conditions, medications, and athletic training can change energy needs.
BMR estimates energy used at rest. TDEE multiplies BMR by an activity factor. Real needs vary, so monitor trends and adjust gradually rather than treating one number as exact.
This tool does not diagnose conditions or prescribe a diet. Consult a qualified healthcare professional for personalized nutrition guidance.
It estimates your basal metabolic rate (BMR) — the energy your body uses at rest — and multiplies it by an activity factor to estimate total daily energy expenditure (TDEE), along with rough gentle loss and gentle gain reference points. It gives you a starting number to work from rather than requiring a lab measurement.
A 35-year-old female, 5'6" tall, weighing 150 lb, at a moderately active level, comes out to an estimated BMR of about 1,392 kcal/day and a maintenance (TDEE) figure of roughly 2,158 kcal/day. The gentle loss and gentle gain estimates apply a modest 300-calorie adjustment in either direction rather than a large deficit or surplus, which tends to be easier to sustain and monitor over time.
BMR is the energy your body uses at rest for basic functions. TDEE multiplies BMR by an activity factor to estimate total daily energy use including movement and exercise, which is the more useful number for everyday calorie planning.
Sedentary fits little to no exercise, lightly active fits light exercise 1-3 days a week, moderately active fits moderate exercise 3-5 days a week, and very or extra active fit intense training most days. When unsure, it's usually safer to select a slightly lower activity level and adjust based on real-world results.
A moderate adjustment like 300-500 calories per day is commonly recommended as a sustainable starting point for gradual weight change, rather than a large deficit or surplus that is harder to maintain and can affect energy and muscle mass.
Treat it as a starting estimate and adjust based on how your actual weight trends over a few weeks. For personalized nutrition guidance, especially with any medical condition, consult a qualified healthcare professional.