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Advanced BMR & Daily Calorie Calculator

Scientifically estimate your Basal Metabolic Rate and Daily Expenditure

Male Female
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/sports & physical job)

Your Results

Basal Metabolic Rate (BMR):

0 kcal/day

Daily Calories (TDEE):

0 kcal/day

Weight Management Goals:

  • 📉 Weight Loss: approx. 0 kcal/day
  • ⚖️ Maintenance: approx. 0 kcal/day
  • 📈 Weight Gain: approx. 0 kcal/day

Understanding Your Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic life-sustaining functions such as breathing, circulation, and cell production while at rest. Think of it as the energy your body burns if you spent the entire day in bed.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor Equation, which is currently considered the most accurate formula for estimating BMR for the general population. It takes into account your biological sex, age, weight, and height to provide a tailored estimate.

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

TDEE: The Total Daily Energy Expenditure

While BMR covers resting needs, your TDEE (Total Daily Energy Expenditure) accounts for your physical activity. By multiplying your BMR by an "Activity Multiplier," we can estimate how many calories you actually burn in a 24-hour period. This is the crucial number for weight management.

Realistic Weight Management Example

Consider a 30-year-old male, 180cm tall, weighing 85kg with a moderately active lifestyle:

  1. Step 1: Calculate BMR = (10 × 85) + (6.25 × 180) – (5 × 30) + 5 = 1,830 kcal.
  2. Step 2: Apply activity multiplier (1.55) = 1,830 × 1.55 = 2,836 kcal (TDEE).
  3. Step 3: To lose 0.5kg per week, he should aim for a 500 kcal deficit, consuming roughly 2,336 kcal daily.

Frequently Asked Questions

Can I increase my BMR?
Yes. Muscle tissue is more metabolically active than fat. By increasing lean muscle mass through strength training, you can slightly increase your BMR over time.

Why do BMR needs drop as we age?
As we age, we naturally lose muscle mass and our metabolic processes slow down, which is why the age variable in the equation subtracts more calories as the number increases.

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 resultArea = document.getElementById('results-area'); if (isNaN(age) || isNaN(weight) || isNaN(height) || age <= 0 || weight <= 0 || height <= 0) { alert("Please enter valid positive numbers for age, weight, and height."); return; } var bmr = 0; // Mifflin-St Jeor Equation 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; // Display Results document.getElementById('bmr-output').innerText = Math.round(bmr).toLocaleString() + " kcal/day"; document.getElementById('tdee-output').innerText = Math.round(tdee).toLocaleString() + " kcal/day"; document.getElementById('loss-output').innerText = Math.round(tdee – 500).toLocaleString(); document.getElementById('maint-output').innerText = Math.round(tdee).toLocaleString(); document.getElementById('gain-output').innerText = Math.round(tdee + 500).toLocaleString(); resultArea.style.display = 'block'; resultArea.scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }

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