Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest. This calculator uses the Mifflin-St Jeor equation, one of the most accurate BMR formulas.
This is an estimate. Individual needs vary based on muscle mass, health conditions, and other factors. Consult a professional for medical advice.
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) — the energy your body burns at complete rest — plus the energy used for physical activity and digestion. This calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating BMR.
BMR is influenced by age, gender, weight, height, and body composition. Muscle tissue burns more calories than fat tissue, so people with higher muscle mass have higher BMRs. As we age, BMR naturally decreases by about 1-2% per decade after age 20.
The average adult needs 1,800–2,400 kcal per day for women and 2,200–3,000 kcal for men, depending on activity level. However, individual needs vary significantly based on genetics, muscle mass, hormones, and daily activity.
Sedentary (desk job, no exercise): BMR × 1.2
Light activity (1-3 days/week): BMR × 1.375
Moderate activity (3-5 days/week): BMR × 1.55
Active (6-7 days/week): BMR × 1.725
Very active (daily intense): BMR × 1.9
The most common mistake is underestimating portion sizes. Studies show people underestimate their calorie intake by 30-50%. Using AI-powered tools like Anna Life can help — snap a photo of your meal and get instant nutrition data without manual logging.
Calorie estimates are guidelines. Individual needs vary based on genetics, health conditions, and other factors. Consult a dietitian for personalized advice.
Log meals by photo, get AI analysis, and stay on track with personalized recommendations.
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