BMR Calculator (Basal Metabolic Rate) and Daily Calorie Needs
Use this BMR calculator to estimate how many calories your body burns at rest and how many calories you need each day based on your activity level. BMR is a helpful starting point for weight loss, weight gain or maintenance plans. Results are estimates and do not replace medical or nutrition advice.
Calculate your BMR and daily calorie needs
Select your sex, unit system, age, weight, height and activity level, then click “Calculate”. This tool uses the Mifflin–St Jeor equation, one of the most commonly used formulas.
What do your BMR and daily calorie needs mean?
Basal Metabolic Rate (BMR) is the number of calories your body would use in 24 hours if you were completely at rest. It covers essential functions such as breathing, circulation, temperature control and organ function.
When you add your activity level, you get an estimate of your Total Daily Energy Expenditure (TDEE) – the calories you need to maintain your current weight with your current lifestyle.
- To maintain weight: aim roughly for your TDEE.
- To lose weight: many people use a moderate calorie deficit (for example 300–500 kcal/day less than TDEE).
- To gain weight: a small surplus above TDEE can support gradual weight gain and muscle building.
Always talk to your doctor, dietitian or another qualified health professional before making major changes to your diet, especially if you live with a chronic condition such as diabetes, heart disease, kidney disease or an eating disorder.
BMR Calculator – Frequently Asked Questions
What is Basal Metabolic Rate (BMR)?
BMR is the number of calories your body needs at rest to keep you alive – including breathing, circulation, cell repair and organ function. It does not include physical activity or exercise.
What is Total Daily Energy Expenditure (TDEE)?
TDEE estimates how many calories you burn in a day when your BMR is combined with your usual level of activity. It includes walking, exercise, work and daily tasks.
Which formula does this BMR calculator use?
This calculator uses the Mifflin–St Jeor equation, one of the most widely used formulas in nutrition research and clinical practice for estimating BMR in adults.
Can I use this calculator if I am pregnant or breastfeeding?
BMR and calorie needs can change significantly during pregnancy and breastfeeding. This general calculator is not tailored for those situations. Talk to your healthcare provider or dietitian for a personalized plan.
How accurate are BMR and calorie calculators?
Any online calculator can only provide an estimate. Genetics, body composition, hormones, sleep and medications can all affect your true energy needs. Use these numbers as a starting point and adjust with the help of a health professional if needed.
