BMR & Calorie Calculator

About BMR and Calories

BMR (Basal Metabolic Rate) is the minimum calories your body needs at rest. TDEE includes daily activities and exercise.

BMR Calculation Methods

• Mifflin-St Jeor: Most accurate for general population (recommended)
• Harris-Benedict: Classic formula, slightly less accurate
• Katch-McArdle: Most accurate for lean individuals (requires body fat %)

Activity Levels

• Sedentary: Little or no exercise, desk job
• Lightly Active: Light exercise 1-3 days/week
• Moderately Active: Moderate exercise 3-5 days/week
• Very Active: Hard exercise 6-7 days/week
• Extremely Active: Very hard exercise, physical job

How to Use

1. Choose your preferred BMR calculation method
2. Select unit system (metric or imperial)
3. Enter your age, weight, height, and gender
4. For Katch-McArdle, also enter body fat percentage
5. Select your activity level
6. Click Calculate to get your daily calorie needs

Understanding Your Results

• BMR: Calories needed for basic body functions at rest
• TDEE: Total calories needed including daily activities
• Weight Loss: Create calorie deficit by eating less than TDEE
• Weight Gain: Create calorie surplus by eating more than TDEE
• Macros: Balanced protein/carb/fat breakdown for health

Important Notes

• These are estimates based on population averages
• Individual metabolism can vary ±15% from calculations
• Monitor your results and adjust intake accordingly
• Consult healthcare providers for personalized advice
• Extreme calorie deficits can be harmful to health

Try Sample Calculation

Click "Load Sample" to see a typical BMR and calorie calculation with example values.