BMR & Calorie Calculator
Calculate your Basal Metabolic Rate and daily calorie needs for your goals
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Understanding BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions. This includes breathing, circulation, cell production, and nutrient processing.
Activity Level Multipliers
- Sedentary (1.2): Little to no exercise, desk job
- Light (1.375): Light exercise 1-3 days per week
- Moderate (1.55): Moderate exercise 3-5 days per week
- Active (1.725): Hard exercise 6-7 days per week
- Very Active (1.9): Very hard exercise and physical job
Weight Management Tips
- A deficit of 500 calories per day typically leads to losing 0.5 kg per week
- A surplus of 500 calories per day can help gain 0.5 kg per week
- Always consult with healthcare professionals before major dietary changes
- Combine calorie management with regular exercise for best results
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Guide
How it works
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions. TDEE (Total Daily Energy Expenditure) accounts for your activity level.
Mifflin-St Jeor Equation:
- Men: BMR = 10W + 6.25H - 5A + 5
- Women: BMR = 10W + 6.25H - 5A - 161
What's the difference between BMR and TDEE?
BMR is your calorie burn at complete rest. TDEE includes activity and is typically 20-80% higher than BMR.
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