BMR & Daily Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs based on your activity level and fitness goals. Whether you're aiming for weight loss, muscle gain, or maintenance, this tool gives you personalized calorie targets using the clinically validated Mifflin-St Jeor equation. Get instant insights to optimize your nutrition and achieve your health goals.
How to Use This Tool
1. Enter Details
Age, gender, height, and weight
2. Select Activity
Choose your daily activity level
3. Set Your Goal
Lose, maintain, or gain weight
4. Get Insights
View your BMR, TDEE, and recommendations
Formula & Calculation
Results are rounded to the nearest calorie for clarity.
Quick Reference BMR Table
| Age | Male (BMR) | Female (BMR) | Sedentary TDEE | Moderate TDEE |
|---|---|---|---|---|
| 20 | 1,735 | 1,535 | 2,082 | 2,689 |
| 30 | 1,685 | 1,485 | 2,022 | 2,612 |
| 40 | 1,635 | 1,435 | 1,962 | 2,534 |
| 50 | 1,585 | 1,385 | 1,902 | 2,457 |
| 60 | 1,535 | 1,335 | 1,842 | 2,379 |
How We Calculated
- Input: We collected your age, gender, height, and weight.
- BMR Formula: Applied the Mifflin-St Jeor equation (shown above) to calculate your resting metabolic rate.
- Activity Adjustment: Multiplied your BMR by your selected activity level (1.2 to 1.9) to get TDEE.
- Goal Adjustment: Added or subtracted 500 calories per day based on your goal (loss, maintenance, gain).
Why Trust This Tool?
Clinically validated formula
No server storage
Use instantly
Works on all devices
Latest health insights
No hidden charges
Accuracy & Standards
This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate BMR formulas for the general population. Results are rounded to the nearest calorie. The tool follows standard nutritional guidelines and is for educational purposes—not a substitute for professional medical advice.
Unit Relationship
1 m = 100 cm
1 kg = 2.20462 lbs
1 ft = 12 in
1 lb = 0.453592 kg
Learn About BMR
What is BMR?
BMR is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production at complete rest.
Factors Affecting BMR
Age, gender, muscle mass, genetics, and hormone levels all influence your BMR. Men generally have higher BMR due to greater muscle mass.
BMR vs TDEE
TDEE (Total Daily Energy Expenditure) = BMR + calories burned through daily activities and exercise. It's the total calories you burn in a day.
Real-World Examples
- Example 1: 30-year-old male, 175 cm, 75 kg, Moderately Active → BMR: 1,735 cal/day, TDEE: 2,689 cal/day (Maintenance)
- Example 2: 45-year-old female, 165 cm, 68 kg, Lightly Active, Weight Loss → BMR: 1,380 cal/day, Goal: 1,397 cal/day (Lose ~0.5 kg/week)
- Example 3: 25-year-old male, 183 cm, 85 kg, Very Active, Muscle Gain → BMR: 1,920 cal/day, Goal: 3,312 cal/day (Gain ~0.5 kg/week)
Limitations of This Tool
- Provides estimates—individual metabolism can vary significantly.
- Not suitable for pregnant or lactating women (calorie needs are higher).
- Does not account for specific medical conditions or medications that affect metabolism.
- Athletes and bodybuilders may require more precise measurements (e.g., indirect calorimetry).
Trust & Privacy
We take your privacy seriously. This tool:
- Does not store data on any server
- All calculations happen locally in your browser
- No cookies are used for this tool
References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990.
- World Health Organization. Energy and Protein Requirements. WHO Technical Report Series.
- National Institutes of Health. Clinical Guidelines on Overweight and Obesity. NIH.gov.
Editorial Process
The Healthtus editorial team, consisting of health writers and certified nutritionists, reviews this tool regularly to ensure accuracy and alignment with the latest nutritional science. We update the content and references as new research emerges.
Last reviewed: July 2026