Daily Basal Metabolic Rate Calculator
Male
Female
Sedentary (little or no exercise)
Lightly Active (light exercise 1-3 days/week)
Moderately Active (moderate exercise 3-5 days/week)
Very Active (hard exercise 6-7 days/week)
Extra Active (very hard exercise & physical job)
Basal Metabolic Rate (BMR)
Calories burned at complete rest
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Total Daily Energy Expenditure (TDEE)
Calories needed to maintain current weight
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Understanding Your Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions. Even when you are resting, your body burns calories by performing basic functions to sustain life, such as:
- Breathing
- Circulation
- Nutrient processing
- Cell production
BMR accounts for approximately 60% to 75% of your total daily energy expenditure (TDEE). Knowing this number is the critical first step in creating a nutritional plan for weight loss, muscle gain, or weight maintenance.
How the Calculator Works
This calculator utilizes the Mifflin-St Jeor Equation, widely considered by clinical nutritionists to be the most accurate standard for calculating BMR in non-obese individuals. The formula adjusts based on gender, weight, height, and age.
The Math Behind the Numbers
The Mifflin-St Jeor formulas implemented in this tool are:
- Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
From BMR to TDEE
While BMR tells you what you burn in a coma, your Total Daily Energy Expenditure (TDEE) tells you how many calories you burn living your actual life. We calculate this by multiplying your BMR by an activity factor:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little to no exercise |
| Lightly Active | 1.375 | Light exercise/sports 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise/sports 3-5 days/week |
| Very Active | 1.725 | Hard exercise/sports 6-7 days/week |
| Extra Active | 1.9 | Very hard exercise, physical job, or 2x training |
Using Your Results
Once you have your TDEE from the calculator above, you can plan your calorie intake based on your goals:
- Weight Loss: Aim for 500 calories below your TDEE (approx. 0.5kg/1lb loss per week).
- Weight Maintenance: Eat exactly your TDEE amount.
- Muscle Gain: Aim for 250-500 calories above your TDEE combined with resistance training.
Note: As you lose weight, your BMR decreases. It is recommended to recalculate your BMR for every 5-10 lbs (2-5 kg) of weight change to ensure your diet plan remains effective.