Calculate BMR and Daily Calories

Enter your details below. Your results update after you run the calculator (script will be added later).

Sex
Select

If you are using medical or athletic testing data, choose the option that matches the equation you want to use.

Age
0 years
10100
Height
0 cm
50250

Using Imperial units? Select Imperial above and enter feet/inches in the input fields (script will handle conversion).

Weight
0 kg
20300
Activity Level
Choose

Activity level is used to estimate TDEE (Total Daily Energy Expenditure), not your BMR.

Goal
Pick one
Maintain
0
Calories per day
Cut
0
Calories per day
Gain
0
Calories per day

What is BMR and why does it matter

Your Basal Metabolic Rate (BMR) is the number of calories your body needs every day to run basic functions at rest, like breathing, circulation, temperature control, and organ function. If you want to lose fat, maintain weight, or gain muscle, knowing your BMR helps you start with a smarter calorie plan.

Enter your details

Choose sex, add age, height, and weight. Select Metric or Imperial units based on what you use.

Pick activity level

Activity level is used to estimate TDEE, which is your daily calorie burn including movement and workouts.

Choose a goal

Select maintain, cut, or gain. The calculator suggests a target calorie range and a starter macro split.

BMR formula used

Mifflin-St Jeor (Metric)

Male: BMR = 10W + 6.25H − 5A + 5
Female: BMR = 10W + 6.25H − 5A − 161

Weight (kg)
Height (cm)
Age (years)

Example

Person: 28 years, 175 cm, 72 kg

Result: BMR is calculated using the formula above. Then TDEE is estimated using your activity level.

Better calorie targets

Set a realistic daily calorie plan instead of guessing or using generic numbers.

Support muscle gain

Use BMR and TDEE to plan a small surplus and prioritize protein and strength training.

Smarter fat loss

Create a sustainable deficit so you can lose fat without crashing energy or performance.

BMR vs TDEE

BMR is your baseline calorie burn at rest. TDEE is your daily calorie burn including movement and exercise. Most people plan nutrition using TDEE, then adjust based on goals.

BMR

At rest
  • Energy used for vital functions
  • Depends on age, height, weight, sex
  • Lower than TDEE for most people

TDEE

Daily life + training
  • BMR plus activity and exercise
  • Used for most calorie goals
  • Changes with lifestyle and training volume

Tip: Track your progress for 2 to 3 weeks. If weight change is too fast or too slow, adjust calories by a small amount and continue.

BMR Calculator FAQ

Quick answers to common questions about BMR, daily calories, and how to use your results.

Is BMR the same as resting metabolic rate (RMR)

They are close but not identical. BMR is measured under stricter conditions (complete rest, fasted, controlled environment). RMR is slightly higher for most people. For planning calories, both are often used as a baseline.

Which BMR equation is best

Mifflin-St Jeor is widely used and works well for many adults. If you have special needs (athletes, clinical cases), professional testing or guidance can be more accurate.

How do I calculate daily calories to lose fat

Start from your TDEE (daily calories) and reduce by a moderate amount. Many people begin with a 10 to 20 percent deficit. Recheck progress after a couple of weeks and adjust if needed.

How do I use BMR and TDEE to gain muscle

Use a small surplus above TDEE, strength train consistently, and prioritize protein. If fat gain is too fast, reduce the surplus slightly and keep training.

Do I need to recheck my BMR over time

Yes. BMR and TDEE can change with age, body weight, muscle mass, and activity level. Update your numbers when your weight changes or your lifestyle shifts.

Health note: This calculator gives estimates. For medical conditions, eating disorders, pregnancy, or clinical nutrition needs, consult a qualified professional.