BMR & Calorie Calculator

Calculate Basal Metabolic Rate using the clinical Mifflin-St Jeor equation and determine your Total Daily Energy Expenditure (TDEE).

Measurement System:

Biological Gender

Age (Years)

Weight (kg)

Height (cm)

Daily Physical Activity Multiplier

Basal Metabolic Rate (BMR)

1,659 kcal/day

Calories burned at 100% rest to sustain vital organ functions (heart, brain, lungs).

Daily Energy Expenditure (TDEE)

2,571 kcal/day

Maintenance intake with moderately active lifestyle.

Target Daily Calorie Schedules by Fitness Goal

Adjust intake according to weight loss, maintenance, or muscle hypertrophy goals.

MaintenanceBalanced

2,571 kcal/day

Calorie balance to keep current body weight

Sustainable-250 kcal

2,321 kcal/day

Gentle deficit (-1,750 kcal/wk), easy to sustain long-term

Popular Goal-500 kcal

2,071 kcal/day

Recommended standard deficit (-3,500 kcal/wk)

Aggressive-1000 kcal

1,571 kcal/day

Aggressive deficit (-7,000 kcal/wk), consult healthcare provider

Lean Bulk+250 kcal

2,821 kcal/day

Controlled surplus for lean muscle hypertrophy

Hypertrophy+500 kcal

3,071 kcal/day

Standard surplus (+3,500 kcal/wk) for strength athletes

Sample Maintenance Macronutrient Split (Carbs 40% / Protein 30% / Fat 30%):

Carbohydrates

257g

40% of calories

Protein

193g

30% of calories

Fats

86g

30% of calories

Understanding BMR, TDEE, and Human Metabolism

What is Basal Metabolic Rate (BMR)?

BMR is the absolute minimum amount of energy in kilocalories required to keep your body functioning in a vegetative, resting state. It powers breathing, blood circulation, cellular repair, temperature regulation, and brain activity.

Mifflin-St Jeor vs. Harris-Benedict

Published in 1990, the Mifflin-St Jeor equation has been demonstrated across dozens of clinical studies by the American Dietetic Association (ADA) to be more accurate (within 10% of true calorimetry) than the historic 1919 Harris-Benedict formula.

Total Daily Energy Expenditure (TDEE)

TDEE combines your BMR with three additional caloric components: Non-Exercise Activity Thermogenesis (NEAT like walking and fidgeting), Exercise Activity Thermogenesis (EAT), and the Thermic Effect of Food (TEF).

Safe Deficit Boundaries

A deficit of 300 to 500 calories per day is the clinical gold standard for sustainable fat loss without metabolic adaptation or muscle mass wasting. Caloric intake should rarely drop below 1,200 kcal/day for women or 1,500 kcal/day for men.

BMR & Calorie Calculator FAQs

Answers to common nutrition, basal metabolic rate, and weight management questions.

Can you eat below your BMR to lose weight faster?

Eating below your BMR for extended periods is generally not recommended without medical supervision. It can cause fatigue, micronutrient deficiencies, muscle loss, hormonal dysregulation, and a slowdown in thyroid and metabolic output.

Why do men generally have higher BMRs than women?

On average, men possess a higher percentage of lean skeletal muscle mass and lower adipose fat tissue. Muscle is metabolically active tissue that requires significantly more caloric energy to maintain than fat stores.

How can I increase my BMR naturally?

The most effective long-term method to increase your BMR is resistance training to build and preserve lean muscle mass. Adequate protein intake and proper sleep hygiene also optimize metabolic health.

How often should I recalculate my BMR and TDEE?

Recalculate whenever your body weight changes by 3–5 kg (7–10 lbs) or when your workout frequency and job activity levels undergo a noticeable change.