BMR Calculator

The BMR Calculator estimates your Basal Metabolic Rate and Total Daily Energy Expenditure based on age, gender, height, weight, and activity level. This tool helps fitness enthusiasts and health-conscious individuals understand their unique caloric needs for better health management. Whether you want to lose weight, gain muscle, or maintain your current size, this calculator provides the accurate data you need to succeed.


How BMR and TDEE Is Calculated

Your Basal Metabolic Rate (BMR) represents the calories your body burns just to stay alive at complete rest. To find this number, we use the Mifflin-St Jeor equation, which is currently considered the gold standard for accuracy. First, the calculator plugs your weight, height, age, and gender into the formula to determine your resting energy needs. Then, it multiplies that result by your specific activity level to reveal your Total Daily Energy Expenditure (TDEE). This two-step method ensures you get a realistic estimate of how much fuel you actually use each day.

BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5

Where:

  • Weight is in kilograms
  • Height is in centimeters
  • Age is in years
  • Add 5 for men, subtract 161 for women

What Your BMR and TDEE Means

Your BMR is the minimum energy your body needs to function at rest, while your TDEE shows the total calories you burn including movement. Understanding these figures helps you create a diet plan that fits your specific body and goals.

To lose weight, you should eat fewer calories than your TDEE, typically a deficit of 300 to 500 calories per day for safe fat loss.

To gain muscle, aim for a caloric surplus of 200 to 500 calories above your TDEE combined with resistance training to support growth.

To maintain weight, try to match your daily food intake exactly to your TDEE to stay in energy balance.

Important: These numbers are estimates and individual metabolism can vary based on genetics and health history.

This tool is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider or a registered dietitian before starting any new diet or exercise program.

Monitor your weight weekly and adjust your intake by small increments if you are not seeing the desired results.