BMR Calculator
Find your Basal Metabolic Rate and Total Daily Energy Expenditure.
BMR inputs
BMR estimates calories burned at complete rest. Results are estimates, not medical advice.
Activity level helps estimate total daily calorie expenditure.
BMR calories/day
1,699 kcal
Estimated calories burned at complete rest.
Estimated maintenance calories
2,633 kcal
Moderately active activity level.
Mild deficit target
2,383 kcal
Commonly used for gradual changes; not for everyone.
Maintenance target
2,633 kcal
Estimated TDEE.
Mild surplus target
2,883 kcal
May support gradual gain with training.
Activity multiplier
x1.55
Regular training or active commute
Sedentary
2,039 kcal
Multiplier x1.2.
Lightly active
2,336 kcal
Multiplier x1.375.
Moderately active
2,633 kcal
Multiplier x1.55.
Very active
2,930 kcal
Multiplier x1.725.
Athlete / extra active
3,228 kcal
Multiplier x1.9.
Basics
What BMR means
Basal Metabolic Rate
BMR stands for Basal Metabolic Rate.
Complete rest
It estimates calories burned at complete rest.
Vital functions
The body uses energy for breathing, circulation, temperature regulation, and organ function.
Not daily needs
BMR is not the same as daily calorie needs because movement and exercise add energy use.
Comparison
BMR vs TDEE
BMR
Calories burned at rest for essential body functions. It is the baseline estimate.
TDEE
Total daily energy expenditure. TDEE multiplies BMR by an activity factor and is often used for calorie planning.
Activity
Activity level explanation
Sedentary
Little structured exercise
Desk work, low daily steps
Lightly active
Light exercise 1-3 days/week
Walking, casual workouts
Moderately active
Exercise 3-5 days/week
Regular training or active commute
Very active
Hard exercise 6-7 days/week
Physical job or frequent training
Athlete / extra active
Very hard exercise or physical labor
Two-a-days, labor, endurance training
Formula
Formula explanation
Men
BMR = 10W + 6.25H - 5A + 5
Women
BMR = 10W + 6.25H - 5A - 161
Variables
W = weight in kg, H = height in cm, A = age in years.
TDEE
TDEE = BMR x Activity Multiplier
Planning
Daily calorie planning examples
Maintenance
Eating near estimated TDEE is commonly used for weight maintenance.
Mild deficit
A small deficit may support gradual fat loss for some people.
Mild surplus
A modest surplus may support muscle gain when paired with training.
Sustainable habits
Gradual changes, sleep, protein, hydration, and consistency matter.
Trust notes
Limitations and considerations
Formula estimate
BMR formulas are population averages, not exact measurements.
Body composition
Athletes or people with more lean mass may differ from estimates.
Health context
Hormones, medications, sleep, illness, pregnancy, and genetics can affect metabolism.
Professional advice
Medical conditions or major diet changes may warrant qualified guidance.
FAQ
BMR calculator questions
BMR stands for Basal Metabolic Rate. It estimates the calories your body uses at complete rest for basic functions such as breathing, circulation, temperature regulation, and organ function.
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