Understanding your Basal Metabolic Rate (BMR) is the easiest way to personalize your health and fitness journey. BMR tells you how many calories your body burns at rest—just to keep you alive and ticking. When you know this number, you can set smarter goals: eat a little less to lose weight, match calories to maintain, or add a surplus to gain muscle. This free BMR Calculator uses the trusted Mifflin–St Jeor equation and supports both metric and imperial units so anyone can get an accurate estimate in seconds.

Getting started is simple: choose your sex, enter your age, height, and weight, then hit “Calculate.” You’ll immediately see your BMR (calories per day). Want a more practical daily target? Turn on the optional “Activity Level” to get your Total Daily Energy Expenditure (TDEE)—your estimated calories burned on a typical day considering movement and exercise. Whether you’re a beginner or tracking macros like a pro, these numbers help you plan meals, set realistic calorie budgets, and measure progress without guesswork.

This calculator is built for clarity and speed: clean design, mobile-friendly layout, instant results, and a one-click copy button. Results include plain-English guidance so you know what your numbers mean and how to use them safely. Remember, calculators provide estimates—your real needs can vary. For medical conditions, pregnancy, or specialized nutrition plans, speak to a qualified professional.

Bookmark this page on Dailiyo.xyz and check back anytime your weight or routine changes. Tiny adjustments add up—let your BMR be the baseline for smarter choices, steady progress, and a healthier you.