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Basal Metabolic Rate (BMR) Calculator

Sedentary (little or no exercise) Lightly active (light exercise/sports 1-3 days/week) Moderately active (moderate exercise/sports 3-5 days/week) Very active (hard exercise/sports 6-7 days a week) Extra active (very hard exercise/physical job)

Your Results

Basal Metabolic Rate (BMR)

Calories/day

Daily Maintenance (TDEE)

Calories/day

Daily Targets for Goals:

• Weight Loss: kcal
• Weight Gain: kcal

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Understanding Your Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the minimum number of calories your body needs to function while at rest. This includes vital processes such as breathing, blood circulation, cell production, and nutrient processing. Essentially, if you stayed in bed all day and didn't move a muscle, your BMR is what you would burn to stay alive.

How is BMR Calculated?

This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for predicting calorie needs in healthy adults. The formula accounts for your weight, height, age, and biological sex:

• For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

BMR vs. TDEE: What's the Difference?

While BMR is your "resting" calorie burn, your Total Daily Energy Expenditure (TDEE) is the actual number of calories you burn throughout the day once physical activity is added. To find your TDEE, we multiply your BMR by an "Activity Multiplier":

Activity Level	Multiplier
Sedentary (No Exercise)	BMR × 1.2
Moderate Exercise (3-5 days/week)	BMR × 1.55
Athlete/Physical Job	BMR × 1.9

Example Calculation

Imagine a 35-year-old male who weighs 80kg, stands 180cm tall, and works a desk job (Sedentary).

1. BMR Calculation: (10 × 80) + (6.25 × 180) – (5 × 35) + 5 = 1,755 calories/day.
2. TDEE Calculation: 1,755 × 1.2 = 2,106 calories/day for maintenance.
3. Weight Loss Goal: To lose 0.5kg per week, he would typically aim for a 500-calorie deficit, or roughly 1,606 calories/day.

How to Use These Results

Knowing your BMR and TDEE is the first step toward effective weight management. If you want to lose weight, you must consume fewer calories than your TDEE (Caloric Deficit). If you want to gain weight or build muscle, you must consume more (Caloric Surplus). Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.

function calculateBMR() { var gender = document.getElementById("gender").value; var age = parseFloat(document.getElementById("age").value); var weight = parseFloat(document.getElementById("weight").value); var height = parseFloat(document.getElementById("height").value); var activity = parseFloat(document.getElementById("activity").value); var resultBox = document.getElementById("bmr-result-box"); if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert("Please enter valid numbers for age, weight, and height."); return; } var bmr = 0; if (gender === "male") { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var tdee = bmr * activity; var weightLoss = tdee – 500; var weightGain = tdee + 500; document.getElementById("bmr-output").innerText = Math.round(bmr).toLocaleString(); document.getElementById("tdee-output").innerText = Math.round(tdee).toLocaleString(); document.getElementById("loss-output").innerText = Math.round(weightLoss).toLocaleString(); document.getElementById("gain-output").innerText = Math.round(weightGain).toLocaleString(); resultBox.style.display = "block"; resultBox.scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }