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BMR Calculator

Calculate Basal Metabolic Rate & Daily Calorie Needs

Years
kg
(154.3 lbs)
cm
(5 feet 9 inches)
Sedentary
Little or no exercise
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extra Active
Very hard exercise & physical job
TDEE Formula
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
TDEE = BMR × Activity Multiplier
Daily Calories = TDEE ± Calorie Adjustment
Note: BMR is the calories your body needs at rest. TDEE includes activity. Results are estimates.
Your Basal Metabolic Rate
1,655
Calories/Day

Calories needed for basic bodily functions at rest

Daily Calorie Needs
1,986
TDEE (Maintenance)
1,486
For Weight Loss
0.45
kg loss/week
1.8
kg loss/month
Calorie Targets
Weight Loss
1,486 cal
Maintenance
1,986 cal
Weight Gain
2,486 cal
Macronutrient Targets
93
Protein (g)
167
Carbs (g)
41
Fat (g)
Protein 30% Carbs 45% Fat 25%
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Tip

Use the search bar above to quickly find the calculator you need.

Health Tip

To lose 0.5kg per week, aim for a 500-calorie daily deficit. Combine diet with exercise for best results.

What is BMR Calculator?

The Basal Metabolic Rate (BMR) Calculator helps estimate how many calories your body needs to perform essential life functions while at complete rest. These functions include breathing, blood circulation, maintaining body temperature, and supporting organ activity.

Understanding your BMR helps you plan daily calorie intake more accurately. Whether your goal is weight loss, muscle gain, or maintaining your current body weight, knowing your metabolism level plays an important role in building a proper nutrition and fitness plan.

How BMR Calculator Works

This calculator uses the widely accepted Mifflin-St Jeor equation to estimate calorie needs. It considers factors such as age, gender, body weight, and height.

The calculator first determines your Basal Metabolic Rate, which represents calories required for basic body functions. It then multiplies BMR by an activity factor to calculate Total Daily Energy Expenditure (TDEE), which represents calories burned throughout the day including physical activity.

Understanding TDEE and Daily Calorie Needs

Total Daily Energy Expenditure reflects your overall daily calorie usage. Based on this value, the calculator adjusts calorie intake recommendations depending on your selected goal.

  • Weight Loss requires calorie deficit
  • Weight Maintenance requires balanced calorie intake
  • Weight Gain requires calorie surplus

Benefits of Using BMR Calculator

  • Helps determine accurate daily calorie requirements
  • Supports structured weight loss and fitness planning
  • Helps prevent under eating or overeating
  • Improves understanding of personal metabolism
  • Assists in building balanced diet plans
  • Helps athletes and fitness enthusiasts optimize nutrition

How To Use This BMR Calculator

  1. Select your measurement unit system.
  2. Enter gender, age, height, and body weight.
  3. Choose your physical activity level.
  4. Select your weight goal such as loss, maintain, or gain.
  5. Click calculate to view BMR, TDEE, calorie targets, and macro suggestions.

Why Understanding Metabolism Is Important

Metabolism determines how efficiently your body converts food into energy. People with higher metabolism burn calories faster, while slower metabolism may require stricter calorie monitoring. Using BMR helps create realistic and sustainable health goals.

Frequently Asked Questions

What is a normal BMR range?
BMR varies depending on age, gender, and body composition. Adult males usually have higher BMR compared to females due to muscle mass differences.
Is BMR same as daily calorie requirement?
No. BMR only represents calories needed at rest. Daily calorie needs are calculated using TDEE, which includes physical activity.
How accurate is this BMR calculator?
The calculator provides close estimates based on scientific formulas. Individual metabolism may vary due to genetics, hormones, and lifestyle.
Can BMR help with weight loss?
Yes. Knowing your BMR helps calculate safe calorie deficit levels which support healthy and sustainable weight loss.
How often should BMR be recalculated?
It is recommended to recalculate BMR after noticeable weight changes, fitness progress, or lifestyle changes.