BMR & Daily Calorie Calculator
Calculate Basal Metabolic Rate and daily maintenance calorie needs
How Does It Work?
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the clinical Mifflin-St Jeor equation for weight loss, maintenance, or muscle gain.
Calculates baseline energy expenditure at rest multiplied by lifestyle activity factors.
Real-World Worked Example
A 28-year-old female weighing 62 kg at 165 cm height with moderate workout activity (3 to 5 days a week).
- •Mifflin-St Jeor BMR: (10 × 62) + (6.25 × 165) - (5 × 28) - 161 = 1,350 kcal/day
- •TDEE (Moderate Multiplier 1.55): 1,350 × 1.55 = 2,093 kcal/day
- •Calorie Target for Fat Loss (500 kcal deficit): 1,593 kcal/day
Takeaway: Never drop your caloric intake below your baseline 1,350 kcal BMR for extended periods to prevent metabolic slowdown.
Related Guides & Calculation Deep Dives
All guidesBMI Explained: What Your Number Means (and Doesn't)
Body Mass Index (BMI) is a screening tool that compares body weight to height: BMI = weight (kg) / height (m)². A normal adult BMI range is 18.5 to 24.9 (18.5 to 22.9 for Asian populations). While useful for population screening, BMI cannot distinguish muscle from fat.
How Many Calories Should You Eat a Day?
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) and activity level (TDEE). An average sedentary 30-year-old male weighing 75 kg needs roughly 2,150 calories to maintain weight, while an average female weighing 60 kg needs roughly 1,750 calories. For fat loss, a moderate deficit of 400 to 500 calories per day is optimal.
How Much Water Should You Drink Daily?
A standard baseline for daily water intake is roughly 35 ml per kilogram of body weight. An individual weighing 70 kg requires approximately 2.45 liters of water daily, with extra intake needed for hot climates and physical workouts.
BMR & Calories FAQs
Common questions, calculation formulas, and usage rules.
Basal Metabolic Rate is the number of calories your body burns while at complete rest to support vital functions.