BMR Calculator
Calculate daily calorie needs
About BMR & TDEE
BMR (Basal Metabolic Rate)
- • Calories burned at complete rest
- • Energy for basic body functions
- • 60-70% of total daily calories
- • Calculated using Mifflin-St Jeor equation
TDEE (Total Daily Energy Expenditure)
- • BMR + activity calories
- • Total calories needed per day
- • Includes exercise and daily activities
- • Used for weight management goals
Health Disclaimer
BMR and calorie calculations are for general informational purposes only and should not replace professional medical or nutritional advice. Individual metabolic rates vary based on genetics, body composition, hormones, and other factors not captured by these formulas. Always consult healthcare professionals or registered dietitians before making significant changes to your diet or exercise routine. TopCalculatorOnline is not responsible for any health decisions made based on these calculations.How This BMR Calculator Works
Our free BMR Calculator estimates your Basal Metabolic Rate - the number of calories your body burns at complete rest. Enter your age, gender, height, weight, and activity level to get both your BMR and Total Daily Energy Expenditure (TDEE), plus calorie targets for weight loss, maintenance, and weight gain.
The calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating BMR. It also provides a macronutrient breakdown (protein, carbs, fat) based on your calorie needs to help you plan a balanced diet.
BMR Formula (Mifflin-St Jeor Equation)
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Your TDEE is then calculated by multiplying your BMR by an activity factor:
| Activity Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Very hard exercise, physical job |
Example Calculation
For a 30-year-old male, 175 cm tall, 70 kg, moderately active:
| Metric | Value |
|---|---|
| BMR | 1,648 calories/day |
| TDEE (moderately active) | 2,554 calories/day |
| Weight Loss (-500 cal) | 2,054 calories/day |
| Weight Gain (+500 cal) | 3,054 calories/day |
Frequently Asked Questions
Related health tools: BMI Calculator to check your body mass index, Body Fat Calculator for body composition analysis, or Pregnancy & Ovulation Calculator.
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