Free tools · Nutrition & Energy
BMR Calculator
Free · No signupBasal metabolic rate — calories at rest — using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle.
Your stats
BMR
1778kcal/day
Calories at rest
BMR
1778 kcal
TDEE
2755 kcal
Protein
144 g
At maintenance
Questions
What is BMR?
Basal metabolic rate is an estimate of the calories you would burn at complete rest. Daily needs are higher once you add daily movement and training — that full number is TDEE.
Which TDEE formula does this use?
Mifflin-St Jeor by default — the usual modern estimate from height, weight, age, and sex, times an activity multiplier. You can switch to Harris-Benedict, or Katch-McArdle / Cunningham if you know body fat.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
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Protein, carb, and fat targets from your TDEE and goal — cut, maintain, or lean bulk. Grams per day.
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Daily protein in grams from body weight and goal — cut, maintain, or lean bulk — plus a per-meal split.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.