The BMR & Calorie Calculator estimates your Basal Metabolic Rate (how many calories your body burns at complete rest) and your Total Daily Energy Expenditure (TDEE) based on your activity level — the foundation of any effective weight management plan.

How to Use This Calculator

1. Select Metric (kg/cm) or Imperial (lbs/inches).
2. Enter your weight, height, age, and gender.
3. Select your Activity Level — be honest, as this has the largest impact on your TDEE.
4. Click Calculate.

How to Use BMR and TDEE for Weight Goals

Your TDEE is the number of calories you need to maintain your current weight. To lose weight, eat 300–500 calories below your TDEE (a 500-calorie deficit creates approximately 1 lb/week of loss). To gain weight, eat 300–500 calories above your TDEE. To maintain, eat at TDEE.

Crash diets that cut calories to 1,000/day or below are counterproductive — your body reduces BMR in response to extreme restriction (metabolic adaptation), making further weight loss harder and rebound weight gain more likely after the diet ends.

Activity Level Guide

• Sedentary: Desk job, minimal walking, no planned exercise
• Lightly active: Light exercise 1–3 days/week or active job with some walking
• Moderately active: Moderate exercise 3–5 days/week
• Very active: Hard exercise 6–7 days/week or physical job
• Extra active: Twice-daily training, physical labor, or elite athletics

Frequently Asked Questions

What formula does this calculator use?

The Mifflin-St Jeor equation, developed in 1990, is considered the most accurate BMR formula for the general population — more accurate than the older Harris-Benedict equation. It’s the formula recommended by the Academy of Nutrition and Dietetics.

Why does my BMR decrease as I age?

Muscle mass decreases with age (sarcopenia), and muscle burns more calories at rest than fat. This is why resistance training is so important for maintaining a healthy metabolism as you age.