Estimate basal metabolic rate with Mifflin, Harris-Benedict, and Katch formulas plus maintenance calorie preview.
Run the calculator to view BMR baseline, formula comparison, and calorie targets.
This tool estimates your resting metabolism with multiple formulas, then converts that baseline into maintenance and goal calories using activity multipliers. It helps you compare equations before committing to an intake target.
Step 1
Calculate BMR from age, sex, height, and weight.
Step 2
Compare Mifflin, Harris-Benedict, and Katch outputs side-by-side.
Step 3
Apply activity multipliers to estimate maintenance calories.
Step 4
Generate cut/maintain/bulk targets as practical starting ranges.