BMR Calculator

Calculate how many calories your body burns at rest and your daily calorie needs.

Your Details

Range: 15-80 years

Range: 100-250 cm

Range: 30-300 kg

Select your activity level

Enter your details and click Calculate to see your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with detailed charts and recommendations.

Complete User Guide

What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions while at complete rest. These functions include breathing, circulation, cell production, brain and nerve function, and maintaining body temperature.

BMR accounts for approximately 60-75% of your total daily calorie expenditure. It's the minimum number of calories you need to consume daily to maintain basic bodily functions.

What is Total Daily Energy Expenditure (TDEE)?

Total Daily Energy Expenditure (TDEE) is your total daily calorie burn, including BMR plus calories burned through physical activity, exercise, and the thermic effect of food (calories burned digesting food).

TDEE = BMR × Activity Multiplier. This represents the total number of calories you burn in a day, which is crucial for weight management.

BMR Calculation Formulas

Mifflin-St Jeor Equation (Recommended)

Most accurate for modern populations. Considered the gold standard.

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161

Harris-Benedict Equation (Revised)

Older formula, still widely used. May overestimate BMR for some individuals.

Men: BMR = 13.397 × weight(kg) + 4.799 × height(cm) - 5.677 × age(years) + 88.362
Women: BMR = 9.247 × weight(kg) + 3.098 × height(cm) - 4.330 × age(years) + 447.593

Katch-McArdle Formula

Most accurate when body fat percentage is known. Uses lean body mass instead of total weight.

BMR = 370 + (21.6 × Lean Body Mass in kg)

Note: This calculator estimates lean body mass based on gender averages.

Activity Level Multipliers

Sedentary (1.2): Little or no exercise, desk job

Light (1.375): Light exercise 1-3 days per week

Moderate (1.55): Moderate exercise 3-5 days per week

Active (1.725): Hard exercise 6-7 days per week

Very Active (1.9): Very hard exercise, physical job

Extra Active (2.0): Professional athlete, extremely active

How to Use This Calculator

  1. Select your preferred unit system (Metric or Imperial)
  2. Enter your gender, age, height, and weight
  3. Select your activity level based on your weekly exercise routine
  4. Click 'Calculate BMR' to see your results
  5. Review your BMR, TDEE, calorie targets, and macro recommendations
  6. Use the calorie targets to plan your diet based on your goals

Understanding Your Results

BMR (Basal Metabolic Rate)

The number of calories your body burns at rest. This is your baseline calorie requirement for basic bodily functions.

TDEE (Total Daily Energy Expenditure)

Your total daily calorie burn including activity. This is the number of calories you need to maintain your current weight.

Calorie Targets

Different calorie goals for weight loss, maintenance, or weight gain. A deficit of 500 calories per day typically results in ~0.5 kg (1 lb) weight loss per week.

Macronutrients

Recommended protein, carbohydrate, and fat intake based on your TDEE. Protein is calculated at 1.6g per kg body weight, fat at 25% of calories, and carbs make up the remainder.

Weight Management Tips

For Weight Loss: Create a calorie deficit of 500-1000 calories per day. Focus on whole foods, increase protein intake, and combine diet with regular exercise.

For Weight Maintenance: Eat at your TDEE level. Monitor your weight weekly and adjust calories as needed based on activity changes.

For Weight Gain: Create a calorie surplus of 250-500 calories per day. Focus on nutrient-dense foods and strength training to build muscle rather than fat.

Important Notes

  • BMR calculations are estimates. Individual metabolism can vary based on genetics, muscle mass, hormones, and other factors.
  • Activity multipliers are approximations. Your actual calorie burn may differ based on exercise intensity and duration.
  • For best results, track your food intake and weight regularly, and adjust your calorie targets based on your progress.
  • Consult with a healthcare provider or registered dietitian before making significant dietary changes, especially if you have medical conditions.

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