How to use the BMR & Calorie Calculator
- Select your sex and enter your age, height and weight.
- Choose your typical activity level.
- See your BMR, daily calorie needs and targets for weight loss or gain.
What are BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest to keep you alive — breathing, circulation, cell repair. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, and is the number of calories you burn on a typical day.
Formula used (Mifflin-St Jeor)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
The Mifflin-St Jeor equation is considered one of the most accurate for estimating BMR in healthy adults.
| Activity level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light (1–3 days/week) | 1.375 |
| Moderate (3–5 days/week) | 1.55 |
| Active (6–7 days/week) | 1.725 |
| Very active (physical job or twice daily) | 1.9 |
Using the results
A deficit of about 500 calories a day leads to roughly 0.5 kg of weight loss per week. These are estimates — individual metabolism varies, so adjust based on your real progress and talk to a doctor or dietitian before major diet changes.
Frequently asked questions
Should I eat fewer calories than my BMR?
Generally no. Eating below your BMR for long periods can slow your metabolism and cause muscle loss. Aim for a moderate deficit from your TDEE instead.
Why does BMR fall with age?
Muscle mass tends to decrease with age, and muscle burns more energy than fat at rest. Strength training helps slow this decline.