BMR & Calorie Calculator
Find your Basal Metabolic Rate (BMR) and daily calorie needs based on your age, gender, height, weight, and activity level.
Common BMR Examples
Sample BMR results for common age/height/weight combinations — enter your own numbers in the calculator above for an exact result.
- Male, 30 yrs, 175 cm, 75 kg
BMR ≈ 1,699 kcal/day - Female, 25 yrs, 162 cm, 60 kg
BMR ≈ 1,326 kcal/day - Male, 40 yrs, 180 cm, 85 kg
BMR ≈ 1,780 kcal/day - Female, 35 yrs, 155 cm, 55 kg
BMR ≈ 1,183 kcal/day
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs just to maintain basic functions like breathing and circulation while at complete rest. This calculator uses the widely-used Mifflin-St Jeor equation. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR to estimate your actual daily calorie needs.
How can I use this for weight loss or gain?
To lose weight, eat somewhat below your TDEE (a common approach is 300-500 calories less per day). To gain weight, eat somewhat above your TDEE. Always consult a healthcare professional before starting any significant diet change. You can also check your BMI alongside your calorie needs for a fuller picture.
Is BMR the same for everyone at the same weight?
No. BMR depends on age, gender, height, and weight together, and varies further with muscle mass and genetics. This calculator gives a solid population-average estimate, not a lab-measured value.