Which equation does this BMR calculator use?

This calculator uses the Mifflin-St Jeor equation: For men: BMR = 10W + 6.25H - 5A + 5. For women: BMR = 10W + 6.25H - 5A - 161, where W = weight in kg, H = height in cm, A = age in years.

How do I calculate my maintenance calories?

Maintenance calories = BMR × activity multiplier (1.2 for sedentary to 1.9 for athletes). This is your TDEE — the number of calories to eat to maintain your current weight.

🔥 BMR & Daily Calorie Calculator

Q: What is BMR (Basal Metabolic Rate)?

BMR is the estimated number of calories your body needs to perform basic life-sustaining functions at complete rest, including breathing, circulation, and cell production.

Q: What is TDEE (Total Daily Energy Expenditure)?

TDEE is the total calories you burn in a day, including BMR plus calories burned through physical activity, digestion, and daily movement. Eating at your TDEE maintains your current weight.

Q: How many calories should I eat to lose weight?

A safe calorie deficit for weight loss is 250–500 kcal below your maintenance calories (TDEE), yielding approximately 0.25–0.5 kg weight loss per week.

Calculate Basal Metabolic Rate · TDEE · Weight Loss & Gain Calorie Targets · Activity Energy Expenditure

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BMR (kcal/day)

At complete rest

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Maintenance

TDEE for your activity

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Mild Loss

−0.25 kg/week

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Aggressive Loss

−0.5 kg/week

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Weight Gain

+0.25 kg/week

👤 Gender

🎂 Age

years

📏 Height

⚖️ Weight

🏃 Activity Level

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Fill in your details on the left to see your estimated daily calorie needs

❓ Frequently Asked Questions

What is BMR (Basal Metabolic Rate)? ▼

Basal Metabolic Rate (BMR) is the estimated number of calories your body needs to perform basic life-sustaining functions — such as breathing, circulation, cell production, and temperature regulation — while at complete rest. It represents the minimum energy your body requires and typically accounts for 60–70% of total daily calorie expenditure.

What is TDEE (Total Daily Energy Expenditure)? ▼

TDEE is an estimate of how many total calories you burn in a day, including your BMR plus the energy expended through physical activity, digestion, and daily movement. To calculate TDEE, your BMR is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active). Eating at your TDEE keeps your weight stable — it is your "maintenance calories."

Which equation does this calculator use? ▼

This calculator uses the Mifflin-St Jeor Equation, widely regarded as the most accurate formula for estimating BMR in average adults.

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

It has been validated in multiple studies and is preferred by dietitians over older formulas like Harris-Benedict (1919).

How many calories should I eat to lose weight? ▼

A safe calorie deficit for weight loss is generally 250–500 kcal per day below your maintenance (TDEE). This translates to an estimated loss of 0.25–0.5 kg per week. An aggressive deficit of 1,000 kcal/day may yield ~1 kg/week but is generally not recommended for long periods without medical supervision. Never go below your BMR for extended periods.

How many calories do I need to gain weight (muscle)? ▼

To gain weight (lean muscle), a modest surplus of 250–500 kcal per day above your TDEE is recommended. This "clean bulk" provides energy for muscle synthesis while minimising excess fat gain. Pair caloric surplus with progressive resistance training for best results. Larger surpluses (1,000+ kcal) tend to add more fat than muscle.

What is the difference between BMR and TDEE? ▼

BMR is the calories your body needs at complete rest — just to stay alive. TDEE includes BMR plus all calories burned through physical activity, non-exercise activity thermogenesis (NEAT), and the thermic effect of food. For most people, TDEE is 20–90% higher than BMR depending on their activity level. Use TDEE (not BMR) when planning your diet.

Are these calorie estimates accurate? ▼

BMR and TDEE formulas provide statistical estimates based on population averages. Individual results can vary by ±10–15% due to genetics, muscle-to-fat ratio, hormonal factors, and metabolic adaptation. These values should be used as a starting point. Track your actual weight changes over 2–3 weeks and adjust calorie intake accordingly. A registered dietitian can provide a personalised assessment.

How do activity multipliers work? ▼

Activity multipliers (also called PAL — Physical Activity Level) scale your BMR to account for daily movement:

Sedentary (×1.2): Desk job, minimal movement
Light Exercise (×1.375): 1–3 light workouts per week
Moderate Exercise (×1.55): 3–5 moderate workouts per week
Heavy Exercise (×1.725): 6–7 intense workouts per week
Athlete (×1.9): Physical job + training twice a day

When in doubt, choose the lower activity level — most people overestimate their activity.

⚠️ Medical Disclaimer: All calorie estimates provided by this tool are for informational purposes only and are based on statistical population formulas. Results are estimated values and should not replace professional medical or nutritional advice. Individual caloric needs vary based on genetics, health conditions, medications, and other factors. This tool does not provide a diagnosis or treatment recommendation. Always consult a qualified healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.