Calculate basal metabolic rate via Mifflin-St Jeor, Harris-Benedict or Katch-McArdle.
Your Basal Metabolic Rate is the number of calories your body needs to maintain basic functions at complete rest. It's calculated with the Mifflin-St Jeor equation, the current clinical standard.
Mifflin-St Jeor — Male
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
Mifflin-St Jeor — Female
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
This is an estimate and not medical advice. BMR varies with body composition and health status. Consult a healthcare professional before making dietary changes.
Multiply it by an activity factor to estimate your total daily calorie needs (TDEE). Use our Calorie Needs calculator for that step.
It's more accurate for modern populations than the older Harris-Benedict equation and is widely used by dietitians.