BMR Calculator｜Personalized Daily Calorie & Nutrition Guide

If you want to lose weight, build muscle, or simply maintain a healthy lifestyle, the first step is understanding how many calories your body burns each day. This number is determined by two key factors: your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).

Knowing your BMR and TDEE is not only useful for fitness enthusiasts—it is also essential for anyone interested in nutrition counseling, weight loss programs, meal delivery services, and even health insurance coverage. According to the Centers for Disease Control and Prevention (CDC, 2022), 41.9% of U.S. adults are obese, making calorie awareness more critical than ever.

This guide includes a free BMR & TDEE calculator, scientific explanations, real-world data, and practical tips on how to use your numbers to reach your health goals.

What is BMR?

The basal metabolic rate (BMR) is the amount of energy needed while resting in a temperate environment when the digestive system is inactive. It is the equivalent of figuring out how much gas an idle car consumes while parked. In such a state, energy will be used only to maintain vital organs, which include the heart, brain, kidneys, nervous system, intestines, liver, lungs, sex organs, muscles, and skin. For most people, upwards of ~70% of total energy (calories) burned each day is due to upkeep. Physical activity makes up ~20% of expenditure and ~10% is used for the digestion of food, also known as thermogenesis.

The BMR is measured under very restrictive circumstances while awake. An accurate BMR measurement requires that a person's sympathetic nervous system is inactive, which means the person must be completely rested. Basal metabolism is usually the largest component of a person's total caloric needs. The daily caloric need is the BMR value multiplied by a factor with a value between 1.2 and 1.9, depending on activity level.

Mifflin-St Jeor Formula

The most widely used formula is:

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

📊Online BMR & TDEE Calculator

Enter your details below to get your BMR, TDEE, and nutrition recommendations:

BMR & Calorie Calculator

Sex: Male Female

Age: years

Height: cm

Weight: kg

Activity Level: Sedentary (little or no exercise) Lightly active (1–3 workouts/week) Moderately active (3–5 workouts/week) Very active (6–7 workouts/week) Extra active (athletes / heavy labor)

Goal: Lose Fat Maintain Weight Build Muscle

How to Use These Numbers?

✅ For fat loss: Eat fewer calories than your TDEE, but not below your BMR.
✅ To maintain weight: Eat around your TDEE.
✅ For muscle gain: Eat slightly above your TDEE with enough protein and resistance training.

What is TDEE (Total Daily Energy Expenditure)?

While BMR is your baseline, your TDEE includes all physical activities: walking, exercising, working, even fidgeting.

⚡ Activity Multipliers

Use the following multipliers to estimate your Total Daily Energy Expenditure (TDEE) based on your activity level:

Activity Level	Multiplier	Description
Sedentary	1.2	Little or no exercise
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	Physical job or intense training

👉 Using the same example:

• BMR = 1,338 kcal/day

• Activity multiplier (moderately active = 1.55)

• TDEE = 1,338 × 1.55 ≈ 2,070 kcal/day

🎯Free BMR & TDEE Calculator

👉 Use the calculator on this page to find your personalized calorie needs instantly. Simply enter your age, gender, height, weight, activity level, and fitness goal, and get results tailored for you.

The calculator provides:

• BMR (calories at rest)

• TDEE (total daily energy burn)

• Suggested calorie intake for fat loss, maintenance, or muscle gain

🧮Example Results Explained

Calorie Recommendations by Goal Based on your BMR and TDEE, here are the estimated daily calorie needs for different fitness goals: Goal Recommended Calories (per day) Fat Loss 1,650–1,850 kcal Maintenance ~2,070 kcal Muscle Gain 2,200–2,400 kcal These ranges are based on real research that shows losing 0.5–1 kg per week is the most sustainable and safe approach (NIH, 2019). 🔬What Science Says Calorie Tracking Improves Weight Loss The American Journal of Clinical Nutrition (2019): People who tracked calories lost 7.5% more body weight than those who didn’t. Diet vs. Exercise NIH research: 70–80% of weight loss is due to diet changes, while exercise is vital for keeping weight off and improving body composition. Metabolism Differences Harvard Medical School: BMR can vary up to 15% between people of the same age and size, due to genetics and muscle mass. Global Health Data WHO (2023): Global obesity has tripled since 1975. CDC (2022): 41.9% of U.S. adults are obese, creating massive demand for nutrition counseling, fitness apps, and weight loss programs. 🥗Best Diet Plans Backed by Research Intermittent Fasting University of Illinois (2018): Participants lost 8% body weight in 12 weeks. Keto Diet Nutrition & Metabolism (2020): Proven to reduce visceral fat and improve insulin sensitivity. Mediterranean Diet New England Journal of Medicine (2013): Associated with a 30% lower risk of heart disease. Plant-Based Diet Journal of Nutrition (2019): Linked with lower BMI and reduced risk of chronic disease. BMR Variables Muscle Mass – Aerobic exercises, such as running or cycling, have no effect on BMR. However, anaerobic exercises, such as weight-lifting, indirectly lead to a higher BMR because they build muscle mass, increasing resting energy consumption. The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body at a certain level. Age – The more elderly and limber an individual, the lower their BMR, or the lower the minimum caloric intake required to sustain the functioning of their organs at a certain level. Genetics – Hereditary traits passed down from ancestors influence BMR. Weather – Cold environments raise BMR because of the energy required to create a homeostatic body temperature. Likewise, too much external heat can raise BMR as the body expends energy to cool off internal organs. BMR increases approximately 7% for every increase of 1.36 degrees Fahrenheit in the body's internal temperature. Diet – Small, routinely dispersed meals increase BMR. On the other hand, starvation can reduce BMR by as much as 30%. Similar to a phone that goes into power-saving mode during the last 5% of its battery, a human body will make sacrifices such as energy levels, moods, upkeep of bodily physique, and brain functions in order to more efficiently utilize what little caloric energy is being used to sustain it. Pregnancy – Ensuring the livelihood of a separate fetus internally increases BMR. This is why pregnant women tend to eat more than usual. Also, menopause can increase or decrease BMR depending on hormonal changes. Supplements – Certain supplements or drugs raise BMR, mostly to fuel weight loss. Caffeine is a common one. 🧠Common Myths vs. Facts Myth Fact Eating late at night makes you fat Weight gain depends on total calories, not timing. Cardio is the best for fat loss Diet + resistance training is more effective long term. Keto is the fastest way to lose fat Many diets work; sustainability matters most. Starvation diets speed up weight loss They slow metabolism and increase rebound weight gain. ❓Frequently Asked Questions (FAQs) 1. What is a normal BMR for women? Typically between 1,200–1,600 kcal/day, depending on weight, height, and age. 2. How can I increase my metabolism naturally? Build muscle through resistance training, stay active, and eat enough protein. 3. Is intermittent fasting safe for everyone? It works for many, but people with diabetes or medical conditions should consult a doctor. 4. Do insurance companies pay for weight loss programs? Yes, in the U.S. many insurance providers now cover nutrition counseling and medical weight loss programs. 5. Which is better: fitness apps or personal trainers? Both work, but apps offer convenience and affordability, while trainers provide personalized guidance. Summary This calculator helps you understand your BMR and TDEE, and provides personalized calorie & protein recommendations for your goals. ⚠️ Disclaimer: Results are estimates. Consult a professional for personalized health advice.