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Disclaimer: This tool is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional for medical decisions.

BMR Calculator

Calculate your Basal Metabolic Rate and daily calorie needs.

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BMR (cal/day)
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TDEE (cal/day)
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Weight Loss Goal
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Weight Gain Goal
Introduction

BMR Calculator – Calculate Your Daily Calorie Needs

The BMR Calculator helps you determine your Basal Metabolic Rate (BMR) — the number of calories your body needs to perform basic life-sustaining functions such as breathing, circulation, and cell production while at rest.


Understanding your BMR is essential for effective weight management, fitness planning, and nutrition control. Whether your goal is weight loss, muscle gain, or maintenance, knowing your BMR gives you a scientific starting point for building your daily calorie plan.


This BMR Calculator provides an instant estimate of your calorie needs and helps you understand how many calories your body burns even when you are not physically active.

What Is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the total number of calories your body requires to maintain basic physiological functions at complete rest. These functions include:
  • Blood circulation
  • Organ function
  • Cell production
  • Temperature regulation
👉 BMR = Calories your body burns just to stay alive
Even if you sleep all day, your body still burns calories — that is your BMR.
Step by Step

How the BMR Calculator Works

The BMR Calculator uses your personal body data to estimate your daily energy expenditure at rest.
01
Enter Your Details
Age, Gender, Weight, and Height.
02
Formula Processing
Applies Mifflin-St Jeor or Harris-Benedict Equations.
03
Get Your BMR Result
Receive your BMR value and maintenance calories (TDEE).
Formula

BMR Formula Explained

Mifflin-St Jeor Equation (Most Accurate)
Men: BMR = (10 × weight) + (6.25 × height) – (5 × age) + 5
Women: BMR = (10 × weight) + (6.25 × height) – (5 × age) – 161

Male Example Calculation:

Weight: 70 kg | Height: 175 cm | Age: 25
  • BMR = 10×70 + 6.25×175 − 5×25 + 5
  • BMR = 700 + 1093.75 − 125 + 5
👉 BMR = 1673.75 calories/day

BMR vs TDEE (Important Difference)

Many users confuse BMR with TDEE.
BMR (Basal Metabolic Rate)
Calories your body burns strictly at rest to keep you alive.
TDEE (Total Daily Energy Expenditure)
Calories burned including all daily activity, work, walking, and exercise.
Example Scenario
f your BMR is 1600:
  • Sedentary TDEE ≈ 1920 calories
  • Active TDEE ≈ 2400+ calories
Practical

Practical Use Cases

Weight Loss Planning

To lose weight successfully:

Muscle Gain

To build lean muscle mass:

Weight Maintenance

To maintain your current weight:

Fitness Coaching

Used professionally by trainers to design diet plans,