BMR (Basal Metabolic Rate) Daily Calorie Calculator

The basal metabolic rate (BMR) and calorie calculator is a excellent tool for working out how many calories your body needs on a daily basis depending on the amount and intensity of your exercise regime.

Instructions

Basal Metabolic Rate & Daily Calorie Calculator

What units of measurement are you entering?
Enter Your Bodyweight (either kgs or lbs):
Enter Your Height (either cm or inches):
Enter Your Age (in years):
Please select your gender:
Choose your activity level:
 
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Posted Fri, 11/10/2017 - 20:13
Not Important

Every time i try to use the calculator it keeps saying please fill in all fields. Why wont it work for me?

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Posted Wed, 11/01/2017 - 14:58
Alicia

Hello! There is so much information out there it is hard to know what to go with. I am a 28 year old female, 65inches tall, 154.4 lbs. I Crossfit for roughly 1 hour 4-5 times a week. Currently my trainer has me consuming 1654 calories but this calculator is almost 1.5 times that. I am trying to lower my body fat percentage while gaining muscle. Any recommendations? Maybe even some good reads? I am so lost! Thanks!

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Posted Thu, 11/02/2017 - 08:50
JoshEngland

Hi Alicia,

This calculator provides an amount needed to maintain your current weight. To lose fat, you need to be in a calorie deficit (taking in less calories than your burn). To get in a deficit, you should subtract ~250-500 calories, which may get you closer to the amount your trainer has you on.

Fat loss and muscle building are nearly impossible goals to achieve simultaneously, unless you are completely new to weight training.

Some articles you may find helpful are below:

https://www.muscleandstrength.com/articles/fat-loss-meal-plan

https://www.muscleandstrength.com/expert-guides/muscle-building

Hope this helps!

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Posted Tue, 11/14/2017 - 10:28
Nate

Did this for years. Scott Hagnas of crossfit Portland has some interesting stuff to say about this. Check out his website. He’s well respected in the community and owns one of the original gyms. The gist is that you should do waves to restore your metabolism—like bodybuilders do. If your performance has stalled, in crossfit or body composition, you should seriously consider using this calculator. Try this as a maintenance amount of calories, to maintain metabolism and muscle and performance gains, and then cut calories by 300-500 a day for a couple months only. Then reverse diet (adding in 300 calories a day -for 2 weeks at a time, until you start to gain a pound consistently), weighing yourself only weekly, until you’re back up to the TDEE. This will create lean gains. Stay on your maintenance calories for 3-6 months to restore metabolism. Do not stay in a state of dieting indefinitely. Getting lean muscle is a multi year process. You will always gain more fat once you stop a long diet, plus you are hurting your metabolism. Use My Fitness Pal and an energy tracker.

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Posted Wed, 10/25/2017 - 08:00
Kisha

Hi...I want to start taking supplements to help me mold my body. I lost a little weight about 25lbs but Im still 37 y/o Female 5’6in 205lbs. I still have fat mainly in my abs and lower body. What supplements would you recommend for someone starting out but only lifting weights with an at home program such as Jillian Michaels and Tony Horton. I plan on lifting to build muscles and lean my body out. I will workout 6 days a week and do a 1200-1500 calorie diet. I have been a yo yo dieter for years. I mostly changed to a healthy lifestyle this year. Please help me. Thanks in Advance!!

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Posted Mon, 10/30/2017 - 10:00
JoshEngland

Hi Kisha,

Probably an unconventional answer here, but I'd recommend getting enough sleep each night, consistency overtime, and patience.

You'll get there. But these things take time. Keep doing what you're doing and you'll lose the weight. Supplements are meant to fill in gaps in your nutrition and help fuel your performance. But you're going to have to keep doing the things you're currently doing to get the results you want.

Hope this helps!

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Posted Sun, 10/08/2017 - 23:24
Luis

Put you height in inches or centimeters.Thats how it works

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Posted Fri, 09/01/2017 - 12:15
Mark

every field is fillednin and its still telling me to fill in everything.Its not working.

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Posted Mon, 09/04/2017 - 08:37
Wilfredo Santana

Same happen to me.

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Posted Wed, 09/06/2017 - 18:26
Peef

Only numbers in those fields, no other symbols or letters for the units of height or weight. I made that mistake and it gave me the same message as you guys until I deleted "lbs" and the " for ft!

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Posted Mon, 10/09/2017 - 11:08
Luis

Put in your height in inches or cm and it will work.

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Posted Sat, 10/21/2017 - 23:32
Karan

I filled every thing but it is not working.

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Posted Thu, 08/31/2017 - 02:51
Kendall

Is this calculator better than a mifflin calculator. I'm overweight and trying to figure out what's more accurate.

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Posted Thu, 08/31/2017 - 09:16
JoshEngland

Hi Kendall,

Both are only estimates. I've used both in the past. The Miffin tends to offer a lower calorie amount than ours, but only slightly.

They are both great starting points, but to find out your exact calorie amount is going to take a bit of time and experimenting. Personally, I've found that I lose weight when going by both maintenance estimates. For me, I have to add a significant amount of calories to the maintenance amount on these things.

I can make several assumptions why, muscle mass burns more calories so people my weight can have very different body composition levels, the thermic effect of food we eat, difference in opinions on activity level descriptions, etc.

I'd say go with either as baseline. Track your results. and alter your calorie intake if you're losing too fast or too slow. I find the goal of losing ~1lb per week to be healthy, realistic, and sustainable.

Hope this helps!

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Posted Mon, 08/14/2017 - 19:33
Kamil

Hey, simple question is the amount of calories it's giving me supposed to be for maintenance/BMR in motion or is it assuming I want to gain weight?

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Posted Tue, 08/15/2017 - 08:36
JoshEngland

Hi Kamil,

It's for maintenance but does factor in your activity level. To gain weight you'll need to add slightly more and to lose fat you'll need to subtract some calories to put yourself in a slight deficit.

Personally, I've found the calculator to be quite accurate with my needs. But it is only an estimate, so it is best to track your calorie intake and results for a while and reassess appropriately so you can reach your goals.

Hope this helps!

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Posted Tue, 08/08/2017 - 16:49
Micheál

If it keeps telling you to fill in all the details, do not add in the 'lbs' or 'kgs' after the number.

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Posted Sun, 08/06/2017 - 19:44
Paul

Hello, I'm 50 years old and just found out that my cholesterol is at 300 what diet and work out would be good for me? Thanks so much, Paul

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Posted Mon, 08/07/2017 - 10:13
JoshEngland

Hi Paul,

I'd recommend speaking to your doctor about the proper ways to go about lowering your cholesterol.

I'm sure it's not the answer you were hoping for, but it is the best piece of advice I can give over the internet.

Hope this helps!

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Posted Mon, 07/10/2017 - 17:07
Vic

Hey everyone. I am just barely starting to look into not only weight loss but also building muscle. About six months ago, I had to go through physical therapy because of an injured shoulder. Because of the injuries to my shoulders and back, I really want to build up layers of protection for my body. The calculator said I need 2643 calories. (In pounds, 195 lbs, 66in, 23 years, female.) I work out three time a week, so far, and have a physical job. (I'm a server at a resort, so eight to ten hours a day on my feet carrying trays.) The count seems slightly high to me, and I doubt I meet it on a consistent basis. About three months ago, I started the Keto diet. I've had a lot of benefits from it but not much weight loss, only about fifteen pounds. I'm not sure if there's something still in my diet that is preventing it. However, I'm determined to get stronger regardless of what the scale says. I'm curious about where to start, and how really to come up with a good beginner's plan to get into this. I'm already working on an interval training, I guess close to HIIT, in order to build lung power. Any suggestions?

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Posted Fri, 07/14/2017 - 09:13
Rocky

These BMR calculators can obviously vary by individual. There is always other factors associated with your calorie need other then height and weight. I will tell you though that your body adjusts to the amount of calories you consistently feed it. So if for the last 3 months you been trying to loose weight and only been eating lets say 1800 calories. Your body adjust to that and you will eventually plateau. What i would suggest is maybe take what the calculator gave you and maybe take 10-15% off it to ensure your in a deficit but not too much. Weigh yourself twice a week for the next two or three weeks on the same days at the same times. Record these weights and see if there is a trend. If your not loosing weight take another 5-10% off. If you've gained weight take 10-15% off. You may notice you have to adjust your calories every few weeks to keep yourself in a deficit. Also you said you've managed to loose 15 lbs in the last 3 months. Most people recommend loosing 1-1/2 lbs a week to maintain as much muscle mass as possible. If your loosing more then that a week some of it may be the muscle you work so hard in the gym for. So don't be discouraged by that weight loss because it is a healthy one. Its a marathon VIC and a lifestyle change. So if your seeing progress then your doing somethings right.

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Posted Sun, 07/09/2017 - 16:49
Austin

Hello!
I am a 24 yo guy and I weight around 79kg and my height is about 1.69 mt. according to the calculations I have to consume 2900 calories per day if I am going to workout 3 days per week. I have to say that I have gained weight and ended up having a watermelon belly so I would really like to lose that extra fat. so, Having said so, is the calculations accurate to my weight reality?

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Posted Fri, 07/07/2017 - 18:00
venkat ramana reddy

HOW SHOULD I MAINTAIN MY DIET AND WHAT SHOULD I DO SO AS TO BECOME THIN.
my weight is 225lbs and height is 66inches, and my age is 22years."

please help me out?

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Posted Sun, 07/02/2017 - 17:00
Stephen Chaouch

Hey Josh
I'm Stephen I'm 13 years old. 162cm and 50.5 kg. I currently eat 2scrambled eggs in the morning a ham baguette chicken and rice a protein bar and a plain omelette with 2 eggs on the night I drink plenty of milk but only 1l of water. I can't see my abs yet but they are almost there I'd say I'm skinny fat but with a bit mor muscle than fat. When I look in the mirror unless I tense at last one body part you can't tel by looking I work out.
Please help.

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Posted Fri, 06/30/2017 - 15:11
Gurpreet

Hi josh.
My BMR comes to be 2388
I am 18 y/o and my height is 5'4" and weight is 56kg
I want to gain more muscle mass.
So it means i have to eat more then 2388 calories/day to achieve that stage..???
And do i have to take the total amount of calories of the day before my workout..??

JoshEngland's picture
Posted Fri, 06/30/2017 - 16:35
JoshEngland

Hi Gurpreet,

Yes, to gain weight you will need to eat more than that amount of calories each day. A goo goal is to eat between ~250-500 calories more than that each day.

It doesn't have to be each day, but it is a lot easier to track if you make it your goal to do it each day as opposed to calculating your calorie needs per week and doing it that way.

When you eat the calories does not matter, so long as you eat them every day. It is better to have some calories from protein and carb sources before and after your workout though.

Hope this helps!

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Posted Wed, 06/28/2017 - 22:33
Mo

Hi Josh, my BMR is at 2927.
2,927×1.2
=3,512.4
My weight increased back upto 120 kg after losing 20kg, when I stopped dieting and working out. Now Im planning to get back on it as I have the capability to do so. I lost weight using a low carb method and Hiit about 4 times a week with weight training. Now I want to focus on mostly dropping fat first. Would you advise me to start by cutting 1000 calories from the start as I am sure I am capable. I also would keep my protein intake high and carb intake low so I do not end up losing muscle aswell as fat. What is your best advice for me.

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Posted Thu, 06/29/2017 - 09:17
JoshEngland

Hi Mo,

For specific dietary advice, I'd recommend consulting with your medical practitioner. They may be able to provide a solid reference for a good nutritionist who can design a solid meal plan based on your individual needs.

With that said, generally it is only recommend to cut out ~250-500 calories out of your diet at a time. Test that amount out for a couple of weeks and assess your progress.

With things like muscle building and fat loss, a slow sustainable approach done consistently over time is going to serve you way better than cutting out 1000+ calories at a time.

Also, with this BMR calculator, you have to keep in mind the activity factor is already added in, so there is no need to multiply it with another. Technically, it should've been labeled as a TDEE calculator when it was created way back when.

I hope this helps and best of luck!

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Posted Thu, 06/22/2017 - 23:13
Ryan Baker

I'm currently 210 cutting down to 190. Height is 6 foot even. Eating 1,700 - 1,900 calories a day with one 2,600 calorie day every 2 weeks. Working out 6 days a week. 45-50 mimutes a day. 3 days of cardio 10-15 minites of hiit cardio. Would it be a good idea to go up to these calories or continue on my current plan?

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Posted Fri, 06/23/2017 - 09:20
JoshEngland

Hi Ryan,

For fat loss, you want to be consistently in a calorie deficit over time. A ~250-500 calorie deficit per day is sustainable and consistency is key here. That amount of a deficit will result in 0.5-1lb of fat loss a week.

That being said, you also have to take into account what works best for you. if you're seeing the success you want, who is to say you should do things differently?

Personally, I perform better with more food, so I'd only use a 250 calorie deficit at a time.

You may also want to think about putting a plan in place for when you reach your goal. What's the next step? idk your individual calorie needs, but 1,700-1,900 calories wouldn't be sustainable for myself to maintain my goal weight.

Hope this helps!

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Posted Sun, 06/18/2017 - 13:21
James Floyd

It keep telling me to fill in all the fields

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Posted Sun, 06/11/2017 - 18:42
Rafat khan

my bmr is 2382 Now plz.tell me what i need for dite i wn to become leen muscel body & what is my work out plan plz tell me

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Posted Thu, 06/08/2017 - 21:39
Jorge Serrano

Why won't it let me calculate it it keeps saying fill all fields

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Posted Fri, 06/09/2017 - 09:11
JoshEngland

Hi Jorge,

I was able to get it to work. Make sure your measurement units are aligned (i.e. lbs/kg, in/cm, etc) and all the data fields have been filled in.

Hope this helps!

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Posted Tue, 06/06/2017 - 19:06
Joao Lucas

My calories are 2325, I'm 15 y/o and weight 112 lbs. I wanted to know how much protein, carbs and fats should I eat to build muscle since I lift weights and do HIIT cardio 4 times a week.

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Posted Wed, 06/07/2017 - 10:17
JoshEngland

Hi Joao,

This article does an excellent job on teaching you how to determine your protein, fat, and carb needs: https://www.muscleandstrength.com/expert-guides/muscle-building

Jump down to the step 2 "Plan Your Muscle Building Diet" subheader.

Hope this helps!

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Posted Fri, 06/02/2017 - 17:18
Tracie

My calories came up to 2037 per day. If i'm trying to lose weight, do I subtract 500 calories from this figure BEFORE or AFTER calculating the fat grams per day?

JoshEngland's picture
Posted Mon, 06/05/2017 - 09:07
JoshEngland

Hi Tracie,

To put yourself in a caloric deficit, subtract ~250-500 calories before determining your macronutrient needs (protein, carbs, and fat).

Hope this helps!

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Posted Sat, 05/20/2017 - 20:42
Lorraine

My calories came up to 2,030 cal /day. I get nowhere near that presently - i workout everyday 60 min some days 90 min. This is prob why I am not losing weight? How do I make myself eat if I'm not hungry - just want to lose 5-10 lbs. I thought if I eat less/ workout more I would lose but it's not happening..

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Posted Sun, 05/28/2017 - 13:44
Ricko

That's impossible, it means you're eating more than what you think, start counting your calories properly

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Posted Wed, 06/14/2017 - 20:47
Jai

Hi Jennifer! I didn't see anyone reply to your message, so thought I should. I have limited knowledge, but have gone through a transformation myself. I have lost 6-7 kilograms of body fat but not muscle mass.

I suggest you include weight training in your regime (if you are not doing that already). Also, trust me, you need to take a few days break and give your muscles time to recover. You will see that you are able to see better results that way. Also keep your workouts to only 45-60 minutes. Remember, Less is more. You don't want to work your muscles so hard that you are negatively affecting their growth. Make sure to eat a rich protein and card diet within an hour of your workouts. Keep your protein intake high even in rest days. It looks like to me that with overwork and caloric deficit, your metabolism has gone down to stall your weight loss. I went through the same thing until I started eating more. Just keep eating your daily caloric intake for a couple of weeks to bring your hormones to balance and bring up your metabolism. You will definitely see results. After a few weeks, try to only cut about 200 calories a day and you will continue to see results.

Hope this helps :)
Jai.

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Posted Thu, 05/11/2017 - 11:01
Travis

Basal Metabolic Rate is the number of calories required to keep your body functioning at rest, so activity level is not included in the formula. This calculator is actually mislabeled.

JoshEngland's picture
Posted Thu, 05/11/2017 - 12:10
JoshEngland

Hi Travis,

You are absolutely correct. Technically the calculator should be titled "TDEE (Total Daily Energy Expenditure) Calculator".

However, in its defense, it is probably more helpful to most than just a BMR calculator would be.

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Posted Fri, 04/07/2017 - 11:34
Duv

After I input my info, I was given a daily caloric requirement of 1472. I consume considerably more than that now (at least 2500) & do have not gained. Is the 1472 what I would need to use in order to lose weight? I have fairly good muscle mass (but still more fat than I would like), I'm not sure if that is affecting the outcomes.

Thank you.

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Posted Mon, 03/13/2017 - 17:53
Gigi

Hello. I was confused by the calculator when it asked me my activity level. First, do I put what my usual activity level is or what I intend my activity level to become? Second, What is considered lightly active versus moderately active? For example, is calisthenics 1-3 times per week, with 25 reps x 3 per workout WITHOUT heavy weights considered lightly active? What about HIIT workout? Is that considered lightly active or moderately active? Thank you for your time and answer.

JoshEngland's picture
Posted Tue, 03/14/2017 - 09:02
JoshEngland

Hi Gigi,

I'd use your current activity level in this calculator, even if you've just recently increased or decreased it.

For the exercise example you've provided, I'd classify that as lightly active since you're working out only 3 days per week. If you find yourself working out closer to 5 days per week, it'd jump up to the more moderate range, Again, this depends on a lot more variables (exercise type, duration, etc.)

I hope this helps!

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Posted Tue, 03/07/2017 - 18:44
Terry

Dear there,

First of all, I'd like to thank you very much for this useful information and we really appreciated.

Actually, I'm a 34 y old man, who is planing to lose weight and build up muscles in the same time :)

My weight is 96kg and 183 cm.

The calculation above gave me the following :
YOUR DAILY CALORIE REQUIREMENTS ARE: 3209 CALORIES PER DAY, however I read one day that I shouldn't reach 1500 per day to reduce the fat and it's better to have most of them protein and vitamins.

I really need your advice?

I completed 7 months in the gym with just little change :(

Many thanks again for your time.

JoshEngland's picture
Posted Wed, 03/08/2017 - 09:09
JoshEngland

Hi Terry,

That is typical information one might find on the internet, but it is inaccurate.

To lose fat with the calories you've listed above, you'll want to subtract ~250-500 calories from 3209 so you are in a caloric deficit.

With those calories, you'll want to make sure to eat between 1.4-2.0 g of protein per kg daily. You're more than welcome to eat more, but that range should satisfy your protein needs to recover properly from your workouts.

Hope this helps!

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Posted Fri, 02/10/2017 - 10:31
Laura

I had a baby 9 months ago and am still working on losing my baby weight. I was bad and gained 55 pounds while pregnant. I currently weigh 180 pounds and am 5.9" (37 years old). I am breastfeeding so not really sure how to add these calories in. I currently workout 4-5 days per week. Typically I lift weights 3-4 days per week, do either T25 or Insanity 2-4 times per week and do some cardio (either spin bike or treadmill.. Usually 20 min and sprints) a couple of times per week. I aim for 400-500 calorie burn on workout days. My goal is to lose another 20 pounds. When I use the calculator I get 2100 calories per day. Should I add calories to account for breastfeeding and how many calories should I eat per day so that I lose weight, but still have enough energy to maintain my calorie supply? Thank you

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Posted Tue, 01/03/2017 - 01:29
Jennifer

I was able to get my reading.