Calculate Metabolic Rate Calories

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Metabolic Rate Calculator: Understanding Your Daily Calorie Needs

Your metabolic rate is the rate at which your body burns calories to perform essential functions, even at rest. This is also known as your Basal Metabolic Rate (BMR). Factors like age, sex, weight, height, and activity level all influence how many calories you burn. Understanding your metabolic rate can be a crucial step in managing your weight, whether your goal is to lose, maintain, or gain.

There are several common formulas used to estimate BMR, with the Mifflin-St Jeor equation generally considered the most accurate for the general population. This calculator uses the Mifflin-St Jeor equation to provide an estimate of your BMR. Once your BMR is calculated, it can be adjusted for your activity level to estimate your Total Daily Energy Expenditure (TDEE), which represents the total number of calories you burn per day.

How it Works: The Mifflin-St Jeor Equation

The Mifflin-St Jeor equation estimates BMR as follows:

  • 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

Activity Level Multipliers

Once your BMR is estimated, you multiply it by an activity factor to get your TDEE:

  • Sedentary: Little to no exercise (BMR × 1.2)
  • Lightly Active: Exercise 1-3 days/week (BMR × 1.375)
  • Moderately Active: Exercise 3-5 days/week (BMR × 1.55)
  • Very Active: Exercise 6-7 days/week (BMR × 1.725)
  • Extra Active: Very intense exercise daily, or physical job (BMR × 1.9)

Use this calculator to estimate your daily calorie needs based on your personal details and activity level.

Metabolic Rate & TDEE Calculator

Male Female Sedentary (little to no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (intense exercise/physical job)
function calculateMetabolicRate() { var gender = document.getElementById("gender").value; var age = parseFloat(document.getElementById("age").value); var weightKg = parseFloat(document.getElementById("weightKg").value); var heightCm = parseFloat(document.getElementById("heightCm").value); var activityLevel = parseFloat(document.getElementById("activityLevel").value); var bmr = 0; if (isNaN(age) || isNaN(weightKg) || isNaN(heightCm)) { document.getElementById("result").innerHTML = "Please enter valid numbers for Age, Weight, and Height."; return; } if (gender === "male") { bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) + 5; } else { // female bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) – 161; } var tdee = bmr * activityLevel; document.getElementById("result").innerHTML = "

Your Results:

" + "Basal Metabolic Rate (BMR): " + bmr.toFixed(2) + " calories/day" + "Total Daily Energy Expenditure (TDEE): " + tdee.toFixed(2) + " calories/day"; }

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