BMR & Calorie Calculator
Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), calorie targets for fat loss or muscle gain, and daily protein needs.
Informational health estimates only
Outputs from this utility are based on population-level peer-reviewed formulas (WHO, Mifflin-St Jeor, US Navy, Devine) and are intended for educational wellness screening—not medical diagnosis or clinical treatment. Consult a qualified physician or registered dietitian for personalized guidance. Read our full Platform & Medical Disclaimer.
How the BMR & Calorie Calculator works
Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), calorie targets for fat loss or muscle gain, and daily protein needs. Below is the exact mathematical or algorithmic model used by this nutrition & energy utility, along with its key operating assumptions.
Mifflin-St Jeor BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5 (male) or − 161 (female). TDEE = BMR × Activity Factor.Step-by-step workflow
- Select your clinical reference standard or biological sex and enter height, weight, or activity metrics in the BMR & Calorie Calculator.
- The physiological model computes Mifflin-St Jeor BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5 (male) or − 161 (female). TDEE = BMR × Activity Factor. and maps your score against established reference bands.
- Use the target range and daily macro/hydration breakdown as an educational baseline alongside professional medical guidance.
Worked example & key advantages
A 30-year-old male weighing 72 kg at 174 cm who exercises 3–5 times a week (1.55×) has a BMR of ~1,663 kcal/day and a maintenance TDEE of ~2,578 kcal/day.
Why use this BMR & Calories tool
- Includes both Asian-Indian (ICMR) and WHO global BMI cutoffs alongside Mifflin-St Jeor and US Navy equations.
- Translates raw metabolic numbers into actionable daily calorie, protein-per-meal, and hydration targets.
- Runs privately in your browser with no account sign-up or health-data tracking.
Important Assumptions & Scope
- Uses the Mifflin-St Jeor equation recommended by the Academy of Nutrition and Dietetics.
- Daily protein baseline is estimated at 1.6g per kg of body weight for active adults.
Frequently Asked Questions — BMR & Calories
Clear answers to common questions about methodology, edge cases, and privacy.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest just to sustain vital organs. TDEE multiplies BMR by your activity level to estimate total daily calories burned.
Are results from the BMR & Calorie Calculator a substitute for medical advice?
No. The BMR & Calorie Calculator implements peer-reviewed population equations for general wellness education and fitness screening. Always consult a physician or registered dietitian for clinical guidance.
How often should I recalculate my metrics in the BMR & Calories?
Recalculating every 4 to 8 weeks—or whenever your body weight, training volume, or lifestyle activity level changes significantly—helps keep your nutrition and wellness targets aligned.