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BMR Calculator - Online Basal Metabolic Rate & Calories

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BMR & Calorie Calculator

Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure

years
cm
ft
in
kg
lbs
%
Required for Katch-McArdle formula. Use a body fat calculator or estimate.
Tip: For weight loss, aim for a daily deficit of 300–500 calories below your TDEE. Never go below 1,200 cal/day (women) or 1,500 cal/day (men).
Basal Metabolic Rate (BMR)
1,665
calories / day

Calories your body needs at complete rest to maintain vital functions.

Total Daily Energy Expenditure
2,289
calories / day

Total calories you burn per day including all activities.

Daily Calorie Goals Based on Your TDEE
Maintain
2,289
cal/day
Mild Loss
1,989
-0.25 kg/wk
Weight Loss
1,789
-0.5 kg/wk
Fast Loss
1,539
-0.75 kg/wk
Weight Gain
2,789
+0.5 kg/wk

TDEE at Different Activity Levels

Frequently Asked Questions

What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body needs to maintain basic life-sustaining functions — like breathing, blood circulation, and cell production — while at complete rest. It represents the minimum energy required to keep your body alive if you did nothing but lie in bed all day.
What is TDEE and how is it different from BMR?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It accounts for all the calories you burn in a day — including exercise, walking, working, and even digesting food. BMR is just the baseline; TDEE is the full picture.
Which BMR formula is the most accurate?
The Mifflin-St Jeor equation is widely considered the most accurate for the general population, with an error margin of about ±10%. It was developed in 1990 and has been validated in numerous studies. The Harris-Benedict formula tends to overestimate slightly, while Katch-McArdle is very accurate if you know your exact body fat percentage.
How many calories should I eat to lose weight?
To lose weight safely, subtract 300–500 calories from your TDEE. This creates a deficit of about 0.25–0.5 kg (0.5–1 lb) per week. For faster results, a 500–750 calorie deficit yields about 0.5–0.75 kg/week. Important: Women should not go below 1,200 cal/day and men not below 1,500 cal/day without medical supervision.
What factors affect BMR?
Several factors influence your BMR: Body composition (more muscle = higher BMR), age (BMR decreases ~1-2% per decade after 20), gender (men typically have higher BMR due to more muscle mass), genetics, hormones, and even climate (cold environments can increase BMR).
Can I increase my BMR naturally?
Yes! The most effective way to boost BMR is by building lean muscle mass through strength training — muscle tissue burns 3-5 times more calories than fat at rest. Other strategies include eating enough protein (thermic effect of food), staying hydrated, getting quality sleep, and incorporating HIIT workouts.
Is BMR the same as RMR (Resting Metabolic Rate)?
They are similar but not identical. BMR is measured under strict laboratory conditions (after 8+ hours of sleep and fasting). RMR is measured under less strict conditions and is typically 10-20% higher than BMR. In everyday use, the terms are often used interchangeably.
How often should I recalculate my BMR?
Recalculate every 4-6 weeks if you're actively losing or gaining weight, as your BMR changes with your body weight and composition. Even if your weight is stable, recalculate every 3-6 months or whenever your activity level changes significantly.
Why am I not losing weight despite eating below my TDEE?
Common reasons include: underestimating calorie intake (portion sizes matter!), overestimating activity level, water retention, metabolic adaptation (your body adjusts to lower calories), inconsistent tracking, or medical conditions like hypothyroidism. Use a food scale for accuracy and be patient — plateaus are normal.
Does age really affect my BMR significantly?
Yes. BMR naturally declines approximately 1-2% per decade after age 20, primarily due to loss of muscle mass (sarcopenia). A 50-year-old may burn 100-200 fewer calories at rest compared to a 25-year-old of the same weight. This is why strength training becomes increasingly important as we age.
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