BMR Calculator
Calculate your Basal Metabolic Rate and daily calorie needs
Your Calorie Goals
Maintain Weight: 0 calories/day
Mild Weight Loss (0.25 kg/week): 0 calories/day
Weight Loss (0.5 kg/week): 0 calories/day
Extreme Weight Loss (1 kg/week): 0 calories/day
Mild Weight Gain (0.25 kg/week): 0 calories/day
Weight Gain (0.5 kg/week): 0 calories/day
About BMR & TDEE
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions while at rest. This includes breathing, circulation, cell production, and nutrient processing.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day, including all activities.
Mifflin-St Jeor Formula (Used for BMR):
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Activity Multipliers:
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Extra Active: BMR × 1.9
Important Notes:
- These are estimates based on averages and may not be exact for everyone
- Individual metabolism can vary based on genetics, muscle mass, and other factors
- Consult a healthcare professional or nutritionist for personalized dietary advice
- Extreme calorie restriction can be harmful - maintain a balanced approach
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BMR Calculator Guide
Estimate your basal metabolic rate, the approximate energy your body uses at rest to support essential functions such as breathing and circulation. Use the result as a starting point for comparing daily energy needs with activity and lifestyle factors.
How BMR differs from daily calories
BMR is not the same as total daily energy expenditure. Daily needs also include movement, exercise, digestion, work, and other activity. Select an appropriate activity level when using a related calorie estimate.
Use the estimate responsibly
Results vary with body composition, health, age, and the formula used. Treat the result as an estimate rather than medical advice, especially when planning a major diet or exercise change.