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BMR & Calorie Calculator

Calculate Your BMR

Your Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain basic physiological functions.

Your Results

Basal Metabolic Rate (BMR): 0
Daily Calorie Needs (Maintenance): 0
Calories for Weight Loss (0.5kg/week): 0
Calories for Weight Gain (0.5kg/week): 0

What Your Results Mean

Your BMR represents the minimum number of calories your body needs to function at rest. This includes breathing, circulation, cell production, and other basic physiological processes.

BMR

Activity Level Explanation

Activity Level Description Multiplier
Sedentary Little or no exercise 1.2
Lightly active Light exercise 1-3 days/week 1.375
Moderately active Moderate exercise 3-5 days/week 1.55
Very active Hard exercise 6-7 days a week 1.725
Extra active Very hard exercise, physical job 1.9

Weight Management Guidance

To lose weight safely, aim for a deficit of 500 calories per day (about 0.5kg per week). For weight gain, aim for a surplus of 500 calories per day.

Important Notes

  • These calculations are estimates - individual needs may vary
  • Consult with a healthcare professional before making significant dietary changes
  • As you lose weight, your BMR will decrease and you'll need to recalculate
  • Muscle mass increases BMR, so strength training can help with long-term weight management

About Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions. These functions include:

  • Circulation
  • Cell production
  • Nutrient processing
  • Protein synthesis
  • Breathing
  • Body temperature regulation

Why BMR Matters

Understanding your BMR is crucial for effective weight management. It represents the minimum number of calories you need to keep your body functioning. If you know this number, you can:

  1. Create a personalized nutrition plan
  2. Set realistic weight loss or gain goals
  3. Understand how your body uses energy
  4. Make informed decisions about diet and exercise

Factors That Affect BMR

Several factors influence your individual BMR:

  • Age: BMR typically decreases with age
  • Gender: Men usually have a higher BMR than women
  • Weight: Heavier people have a higher BMR
  • Height: Taller people tend to have a higher BMR
  • Body Composition: Muscle tissue burns more calories at rest than fat tissue
  • Genetics: Some people naturally have a faster or slower metabolism
  • Hormones: Thyroid hormones particularly influence metabolic rate

BMR Formulas

Our calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate for estimating BMR in most adults:

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

Weight Management Strategies

Whether you want to lose, maintain, or gain weight, understanding your calorie needs is the first step. Here are evidence-based strategies for effective weight management:

For Weight Loss

  • Create a moderate calorie deficit (500-750 calories daily)
  • Focus on nutrient-dense foods that provide satiety
  • Include protein with each meal to preserve muscle mass
  • Combine cardiovascular exercise with strength training
  • Practice mindful eating and avoid distractions during meals
  • Get adequate sleep (7-9 hours per night)
  • Manage stress, as cortisol can promote abdominal fat storage

For Weight Maintenance

  • Balance calorie intake with expenditure
  • Weigh yourself regularly to catch small changes early
  • Maintain an active lifestyle with both structured exercise and daily movement
  • Continue making healthy food choices most of the time
  • Allow for flexibility - occasional indulgences are part of sustainable maintenance

For Weight Gain

  • Aim for a calorie surplus of 300-500 calories daily
  • Focus on nutrient-rich foods rather than empty calories
  • Include resistance training to build muscle rather than fat
  • Eat frequent, smaller meals if large portions are challenging
  • Consider calorie-dense healthy foods like nuts, avocados, and olive oil

Long-Term Success Tips

Sustainable weight management involves lifestyle changes rather than short-term diets:

  1. Find physical activities you enjoy
  2. Learn to prepare healthy meals that taste good
  3. Develop a positive relationship with food
  4. Set non-scale goals like improved energy or better health markers
  5. Be patient and consistent - lasting changes take time