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BMR Calculator

Calculate Basal Metabolic Rate and daily calorie needs.

What does this tool do?

Your Basal Metabolic Rate (BMR) is the number of calories your body burns just to stay alive — breathing, circulation, cell repair, temperature regulation — even if you lay completely still all day. Multiply BMR by an activity multiplier and you get your Total Daily Energy Expenditure (TDEE): the total calories you burn in a day given your lifestyle. TDEE is the most important number for managing your weight — eat below it to lose weight, above it to gain.

How to use it

  1. Enter your age, biological sex, height, and weight.
  2. Your BMR appears instantly — this is the calories burned at complete rest.
  3. Select your typical activity level to see your TDEE.
  4. Use the TDEE as your baseline for setting a daily calorie target.

Pro tips

  • To lose approximately 0.5 kg per week, eat 500 calories below your TDEE. Going much lower increases muscle loss.
  • BMR decreases as you age and lose muscle mass. Strength training is one of the best ways to counteract this.
Example

Male | Age: 30 | Height: 175 cm | Weight: 75 kg | Moderately active

BMR: ~1,820 calories/day (at rest)
TDEE: ~2,821 calories/day (with activity)

To lose 0.5 kg per week: target ~2,321 calories/day

When would you use this?

  • Setting a realistic daily calorie target for weight loss — typically TDEE minus 300 to 500 calories
  • Understanding why you are not losing weight even when you feel like you are "eating less" — you may still be above your TDEE
  • Planning meals around a specific calorie budget
  • Adjusting your nutrition intake when your activity level changes