Lifestyle
BMR & calories
Estimate resting metabolism and daily calorie needs, then sanity-check numbers with the keypad.
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BMR & calorie mini calculators
Start with resting metabolism, then layer on activity to get realistic daily calorie numbers.
BMR (resting calories)
Mifflin-St Jeor estimate using sex, age, weight (kg) and height (cm).
kcal/day—
Daily calorie needs
Estimated maintenance calories from BMR × activity level, plus quick deficit/surplus targets.
Maintain—
Cut (~-500)—
Gain (+300)—