BMR & Daily Calorie Calculator
Find your Basal Metabolic Rate (BMR) and daily calorie needs based on your age, gender, and activity level.
Formula used: Mifflin–St Jeor
Basal Metabolic Rate (BMR)
— kcal/day
Estimated Daily Calories
Other Useful Tools:
BMR Calculator – Know How Many Calories You Burn Daily
If you’ve ever wondered “How many calories do I burn each day?” — the answer starts with your BMR, or Basal Metabolic Rate.
Our BMR Calculator helps you determine the number of calories your body needs to perform essential functions like breathing, blood circulation, and cell repair — even when you’re completely at rest.
Understanding your Basal Metabolic Rate is the foundation of any effective fitness or weight management plan.
What Is BMR (Basal Metabolic Rate)?
BMR represents the minimum number of calories your body requires to maintain basic life functions at rest.
In simpler words, it’s how much energy your body needs to just stay alive — without considering activity, exercise, or movement.
Your BMR depends on several factors, including:
Age: Metabolism slows down as you get older.
Gender: Men typically have higher BMR due to more muscle mass.
Weight & Height: Larger bodies need more energy to function.
Body Composition: Muscle burns more calories than fat, even at rest.
Why Use a BMR Calculator?
Knowing your Basal Metabolic Rate is the first step toward managing your daily calorie needs. Here’s how it helps:
🧠 Personalized nutrition planning: Helps you decide how much to eat daily.
⚖️ Weight management: Adjust your calorie intake for weight loss, gain, or maintenance.
💪 Fitness tracking: Supports athletes and fitness enthusiasts in optimizing performance.
🔥 Understand metabolism: Reveals how efficiently your body converts food into energy.
Our BMR Calculator gives you instant, accurate results based on your measurements — no manual math required!
How to Use the BMR Calculator
It’s simple and fast:
Select your gender.
Enter your age, height, and weight.
Choose your activity level (from sedentary to very active).
Click “Calculate.”
You’ll instantly see your BMR (Basal Metabolic Rate) along with your Total Daily Energy Expenditure (TDEE) — the total calories your body burns including daily activities.
How the BMR Formula Works
There are several scientifically validated formulas used to calculate BMR. The most commonly used one is the Mifflin-St Jeor Equation:
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Once your BMR is determined, it’s multiplied by an activity factor to estimate your Total Daily Calorie Needs:
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little to no exercise | × 1.2 |
| Lightly Active | Exercise 1–3 days/week | × 1.375 |
| Moderately Active | Exercise 3–5 days/week | × 1.55 |
| Very Active | Hard exercise 6–7 days/week | × 1.725 |
| Super Active | Intense daily activity or physical job | × 1.9 |
BMR vs TDEE – What’s the Difference?
Many people confuse BMR with TDEE (Total Daily Energy Expenditure).
Here’s the distinction:
BMR = Calories burned at rest.
TDEE = Calories burned throughout the day (includes walking, working, exercising, etc.).
👉 For example:
If your BMR is 1,500 calories, and you’re moderately active, your TDEE might be around 2,300–2,400 calories per day.
That means you’d need to eat around 2,400 calories to maintain your weight — and consume fewer or more calories depending on your goal.
Using BMR for Weight Loss or Gain
Once you know your BMR, you can easily set calorie goals:
🥗 For Weight Loss: Eat 15–20% fewer calories than your TDEE.
🍞 For Weight Gain: Eat 10–20% more calories than your TDEE.
⚖️ For Maintenance: Consume calories equal to your TDEE.
This allows you to make smart, data-driven choices rather than guessing your intake.
Factors That Affect Your BMR
Your Basal Metabolic Rate can change over time. These are the main influencers:
Muscle Mass: More muscle = higher BMR.
Age: BMR decreases as muscle mass declines with age.
Hormones: Thyroid hormones play a major role in metabolism speed.
Climate: Cold environments may slightly raise BMR.
Diet: Starvation or very low-calorie diets can lower BMR temporarily.
Maintaining a balanced diet, regular exercise, and strength training can naturally boost your metabolism.
Tips to Improve Your Metabolic Rate
If you feel your metabolism is slow, try these proven tips:
🏋️ Build lean muscle — lift weights regularly.
🍳 Eat enough protein to support tissue repair.
🚶 Stay active — even small movements (like walking) count.
💧 Drink plenty of water to support metabolic processes.
😴 Sleep 7–8 hours nightly for hormonal balance.
These habits help increase your BMR and enhance long-term fat-burning potential.
Conclusion: Take Control of Your Health with the BMR Calculator
Your BMR Calculator isn’t just a number tool — it’s your personal guide to smarter nutrition and fitness.
By understanding your Basal Metabolic Rate, you’ll know exactly how much to eat for your body’s needs — no more guessing, no more confusion.
Use this calculator regularly to track progress as you lose fat, build muscle, or adjust your activity levels.
The more you understand your metabolism, the better control you have over your health, weight, and energy.