BMR Calculator

Calculate your Basal Metabolic Rate (BMR) and daily calorie needs (TDEE) based on your weight, height, age, gender, and activity level.

Understanding BMR & TDEE

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at rest, such as breathing, circulation, and cell production. It represents the minimum energy expenditure required to keep your body alive and functioning when you are not performing any physical activity. BMR is influenced by factors such as age, gender, weight, height, and genetics.

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including all activities from sleeping and eating to exercising and working. TDEE is calculated by multiplying your BMR by an activity multiplier that reflects your lifestyle and exercise habits. Understanding your TDEE helps you set realistic goals for weight loss, maintenance, or muscle gain.

Knowing your BMR and TDEE is essential for anyone interested in fitness, nutrition, or weight management. It allows you to tailor your calorie intake to your specific needs, ensuring you have enough energy for daily activities while achieving your health goals.

How This Tool Works

The BMR Calculator uses the Mifflin-St Jeor Equation, a widely accepted formula for estimating Basal Metabolic Rate. You simply enter your weight, height, age, gender, and select your activity level. The calculator computes your BMR and then multiplies it by the appropriate activity factor to estimate your TDEE. This gives you a clear picture of how many calories you need each day to maintain your current weight.

The tool is designed for accuracy and ease of use. All calculations are performed instantly in your browser, and your data is never stored or shared. Whether you are planning a diet, tracking your fitness progress, or just curious about your metabolism, this tool provides reliable results in seconds.

For best results, use accurate and up-to-date measurements. The more precise your input, the more useful your calorie estimates will be for meal planning and exercise routines.

Key Features

  • Accurate BMR Calculation: Uses the Mifflin-St Jeor Equation, considered the gold standard for BMR estimation.
  • TDEE Estimation: Calculates your daily calorie needs based on your activity level.
  • Personalized Results: Input your own weight, height, age, gender, and activity for tailored results.
  • Instant Feedback: Get your BMR and TDEE instantly after entering your details.
  • Mobile Friendly: Fully responsive design for use on any device.
  • Privacy First: All calculations are performed locally in your browser.
  • Simple Interface: Clean, intuitive, and easy to use for everyone.
  • Accessibility: Designed for keyboard navigation and screen readers.

These features make the BMR Calculator a valuable tool for athletes, dieters, health professionals, and anyone interested in understanding their metabolism and energy needs.

Common Use Cases

  • Weight Management: Set calorie targets for weight loss, maintenance, or muscle gain.
  • Fitness Planning: Athletes and trainers use BMR and TDEE to design effective workout and nutrition plans.
  • Health Monitoring: Track changes in metabolism as you age or change your lifestyle.
  • Dietary Adjustments: Adjust your calorie intake based on changes in activity or body composition.
  • Medical Use: Healthcare professionals use BMR for patient nutrition and recovery planning.
  • Everyday Curiosity: Anyone can use the tool to better understand their body’s energy needs.

No matter your goal, the BMR Calculator adapts to your needs and provides actionable insights for a healthier lifestyle.

Step-by-Step Guide

  1. Enter Your Details: Fill in your weight (kg), height (cm), age (years), and select your gender.
  2. Select Activity Level: Choose the option that best matches your daily routine and exercise habits.
  3. Click Calculate: Press the "Calculate BMR" button to see your results instantly.
  4. Review Your Results: The tool will display your BMR and TDEE. Use these numbers to plan your diet and exercise.
  5. Adjust and Experiment: Change your inputs to see how different factors affect your calorie needs.

For best results, revisit the calculator regularly as your weight, age, or activity level changes. This ensures your calorie targets remain accurate and effective.