BMR & Calorie Calculator.

Calculate your Basal Metabolic Rate and daily calorie needs based on your activity level. Includes targets for weight loss, maintenance and gain.

Sex

Age (years)

Height (cm)

Weight (kg)

Activity Level

How to calculate BMR and daily calories

Enter your age, height and weight, and select your sex.
Read your BMR — the energy your body uses at complete rest.
Pick the activity level that matches a typical week, not your best week.
Read the daily calorie total for that activity level, then adjust up or down depending on your goal.

About BMR & TDEE

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at complete rest — breathing, circulation, cell production, and temperature regulation. BMR accounts for 60–75% of total energy expenditure in sedentary individuals.

TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor to estimate total daily calorie needs. To lose weight, aim for 500 kcal below your TDEE (roughly 0.5 kg/week loss). To gain weight, add 500 kcal above maintenance.

The Mifflin-St Jeor equation (1990) is considered the most accurate for general use. The Harris-Benedict equation (revised 1984) is an older but widely recognised alternative.

Frequently Asked Questions

What is BMR?

Basal metabolic rate is the energy your body uses at complete rest to keep you alive: breathing, circulation, temperature and cell repair. For a 30-year-old man who is 175 cm and 70 kg the Mifflin–St Jeor equation gives about 1,649 kcal a day.

How is BMR calculated?

The default is Mifflin–St Jeor (1990): 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. The revised Harris–Benedict equation is offered as an alternative; for the same man it gives about 1,696 kcal. Mifflin–St Jeor is generally the more accurate of the two.

What is the difference between BMR and TDEE?

TDEE, total daily energy expenditure, is BMR multiplied by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active and 1.9 extra active. The man above, moderately active, burns about 2,556 kcal a day.

How many calories should I eat to lose weight?

A common starting point is about 500 kcal a day below your TDEE, which works out to roughly 0.5 kg a week. Treat any calculator's figure as an estimate: individual metabolism varies by around 10%, so adjust after a few weeks of real results.