BMR (Basal Metabolic Rate) Daily Calorie Calculator

BMR (Basal Metabolic Rate) 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.


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:

1.1K Comments+ Post Comment

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

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 Thu, 05/11/2017 - 11:01

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

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

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

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

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

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

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

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

I was able to get my reading.

JoshEngland's picture
Posted Tue, 01/03/2017 - 11:30

Hi Jennifer,

I was able to get it to work. Make sure your measurement units are aligned (i.e. lbs/kg, in/cm, etc).

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Posted Wed, 12/28/2016 - 09:31

Its not working, ive done the measurements in lbs, and in kg about 4 times and its not calculating it?

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Posted Wed, 12/28/2016 - 13:51

Post your details up and let someone else try it for you. Just remember if you do lbs, you need to do height in feet/inches and if you do kg, height must be in cm

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Posted Sat, 01/14/2017 - 16:22

Make sure your height is in complete inches only, not feet and inches

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Posted Sat, 12/17/2016 - 03:34
Varsha gupta

I couldn't calculate my bmr, it always shows select all field, and i already fill all feilds. Still it is not showing. Plz help

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Posted Mon, 12/19/2016 - 13:50

Screen shot it, but either way, post your information and see if someone else is able to enter it to figure it for you.

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Posted Tue, 12/27/2016 - 11:29

Change the measure unit if you use lbs change to kg
It will work

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Posted Sat, 12/03/2016 - 08:37

How about adding in grams of protein and carbs to the calculator, and maybe a from and to. like if you are trying to reach goals.

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Posted Fri, 11/25/2016 - 13:52

Hey hey! i work as a doctor and also as fitness trainer. I have 19 % body fat, 52 kg and 160 cm, 27 years. I work out for me 2 times per week doing weights and HIIIT 2 times per week, but also i train 5 people so it s not like i'm staying and doing nothing while working with them. I still want to drop some fat .According to the math, how much do you think I should cut? Thank you

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Posted Fri, 11/11/2016 - 19:00

Weight: 60.3278 kgs
Height: 157.48 cm
Gender: Female
Age: 18
Activity level: moderately active?
My daily caloric intake says 2,221. Does this seem too high? I spend 2 or a bit more hours at the gym 4/7 days of the week. I focus on weight training every day different parts of my body. I'll do 10-15 minutes of cardio which is usually running up the stair master and going at a moderate level or pushing some weights in a cart running. However I only do cardio about 2 times a week sometimes 1. Is that how many calories I should really be eating? It seems like a lot. Plus I'm trying to lose body fat. Would that mean lowering the calories ?

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Posted Mon, 12/19/2016 - 13:53

That's a tough one, and probably better tackled with a nutritionist. You do seem pretty highly active, so even if your calories seem a bit high for you, the better approach might be to look at food composition rather than simply the numbers when it comes to burning fat.

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Posted Wed, 11/02/2016 - 11:14
Dan Hall

Weight: 181lbs
Height: 180cm
Age: 21
Exercise Rate: Moderate

Recommended Calorie Intake: 5172?!

Seriously? That seems a bit overkill, especially considering everyone else that have posted in the thread.

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Posted Thu, 11/03/2016 - 18:44

It's because you've mixed your metrics and imperials, stick to one and you'll be fine. Go lbs and inches, or convert to kgs and cm - not a mix of both

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Posted Thu, 11/03/2016 - 18:46

I recalculated with your imperial measurements and got about 3000 calories (still seems high to me, but i guess it depends on their idea of your activity levels)

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Posted Thu, 10/27/2016 - 20:58
Arturo Leyvas

What units of measurement are you entering? Pounds
Enter Your Bodyweight (either kgs or lbs): 248
Enter Your Height (either cm or inches): 70 ( 5 feet 10 inches)
Enter Your Age (in years): 15
Please select your gender: Male
Choose your activity level: I choose moderate activity level since i am going to be able to rejoin wrestling starting on Tuesday, so i will be working out 5 days a while. The calories it said I should be eating is 3,717 that seems like it would make me increase weight. I am trying to lose some weight so shouldn't I be eating around 2000?

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Posted Mon, 10/24/2016 - 20:37

I have filled in all fields!! Please caculate

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Posted Fri, 10/14/2016 - 07:35

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:
Male and very active it says i have to eat 1879 callories

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Posted Thu, 10/20/2016 - 22:16

Put in 171 cm instead of 1.71 and specify units as kg/cm. Unless you have a very physical job you are probably not very active.

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Posted Sat, 10/08/2016 - 08:42
Bradley mattison

Hi I am really wanting to get bigger as I have cystic fibrosis my lung function is about 60 percent and I weigh around 45 kg. I am 16 next month and everyone else my age is bigger than me, my height is about 162 cm and I really want to get bigger what are your thoughts on what I should be eating and doing as excersize if I only get access to dumbells or anything to do with just using my body, push ups etc.

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Posted Sun, 10/23/2016 - 19:59

Hi Bradley, there is a lot of information available on the internet in regards to gaining weight/muscle. Basically, you need to be eating more then what you need to 'maintain' your body weight. There are heaps of youtubers and apps that will show you good exercises, so just get informed.

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Posted Mon, 10/03/2016 - 15:57

Hey Mike,
The calculator says to eat 3257 calories a day for maintenance. I'm 6'1 215lbs, 34yr old male & about 13-15% body fat (barely see abs in good light) and lift weight 3-5 days per week (maybe some 15min of cardio 1x per week)
I'm looking to get down to about 10% body fat without losing much muscle (like everyone else).
I eat about 2300 calories a day and get about 210g protein, 255 g carbs, 40 g fat. and my weight has stayed the same for about 2 months +/- 2lbs!!! Its driving me nuts and I am tempted to cut down to 2,000 calories with the same macro %. I usually stay focused on getting about 1g of protein per lb of body weight and let the other macros fall wherever. Any help or insight would be appreciated. Talk me off the cliff of cutting to 2k calories a day otherwise I might jump! lol

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Posted Tue, 10/11/2016 - 17:18

Lower your carbs a bit and up your fat to about 60g mainly unsaturated fats. Also your wieght should not be the indicator of your progress as muscle will grow rapidly when you lift and eat this much protein. Also try getting in 20-30 mins of cardio at the end of each weight training.

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Posted Sun, 08/21/2016 - 14:56

I am new to this and just want to confirm my understanding. This says 2627 calories for me. I am trying to loose 2 pounds per week, so I should be aiming for 1627 per day. Correct?

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Posted Thu, 10/20/2016 - 22:19

Yes, but stay In for the long haul. 2lbs per week is massive. After 3 months you would have lost24 lbs. if u could comfortably eat 1627 then do it but it could be very uncomfortable

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Posted Mon, 08/01/2016 - 19:35

It says 3463 calories for me. That seems like a hell of a lot. I weight 235 lbs, and I'm 30 and I lift and do cardio 3x a week so I put moderate activity. I'm trying to lose weight. I'm pretty sure 3463 calories would have me gaining tons of weight. I don't know if I can trust this thing lol.

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Posted Fri, 08/05/2016 - 12:41

That's a baseline. It's what you'd need to maintain your current weight at your current activity level. So if you wanted to lose 2 lbs per week, you'd need to consume approximately 2,400 a day.

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Posted Sat, 07/16/2016 - 07:01
karl keogan

these things always confuse me really,.!!
i have trained on and off my whole life. but i have been committed for the last 15 weeks. i followed my fitness pal app for a while. i am a 39 year old male and i work as a taxi driver and a sports massage therapist. i train twice a day 6 days a week, 2.5 hrs cardio and abs in the morning and weights in the pm. but my fitness pal app says to lose 2lb a weeks for my details i need to be consuming 1430 cals. have dropped 1 and a half stone. but i am fading a lot now. i am cutting weight until november this year but the numbers this has given me seems high? any thoughts. ?? plus this does not ask if you wanted to gain or lose weight.

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Posted Thu, 07/14/2016 - 06:08

4000 calorie mantainence... im gonna go poor
* this also explains a difficulty of gains as of late

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Posted Sun, 07/03/2016 - 13:26
Michael R.

I think your calculator is spot-on. I have a very high calorie burning daily schedule, as I'm a welder and I work out after work at least 5 days a week. It probably doesn't help that I work at a facility where there's no real air conditioning, and I regularly see temperatures of 110+ while I'm doing physical labor. I'm 36 years old, 5'5" and currently 135 pounds and my daily requirements came in around 2827 calories. I'm getting stronger and replacing fat with muscle, but I could see more gains if I were to actually achieve the caloric input this calculator says I need.

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Posted Sun, 06/19/2016 - 12:52
Kenny Blanks

Your calculator says about 3200 calories. I guess i better buy the family farm back since I'll be eating with the horses.

MikeWines's picture
Posted Mon, 06/20/2016 - 11:44

Keep in mind that this calculator factors in your activity level as well. Not only that, if you're a heavier individual or you have higher activity levels then your caloric needs will be higher as well.

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Posted Mon, 05/30/2016 - 19:04

The number I'm getting here is for maintenance, correct? Other sites have me eating around 2100kcal for weight loss and this is giving me about 2900kcal. I have to assume this is for maintenance.

MikeWines's picture
Posted Mon, 06/20/2016 - 11:55

Yes, hypothetically. However, that changes on a daily basis based on a variety of lifestyle factors so it's still a best guess for most.

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Posted Thu, 05/19/2016 - 20:49

No wonder I wasn't losing any weight. The diet I was on said to eat only 1200 calories a day. When I should be eating almost 2600. What a difference!

MikeWines's picture
Posted Fri, 05/20/2016 - 11:08

Keep in mind that you will still need to modify the calories provided by calculator depending upon your goals.

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Posted Wed, 05/18/2016 - 16:14

Your calculator says my goal is 2670 cals/day, while others are significantly different: says I should burning 1653. = 1883 = 1535 = 1656

Why a 800 - 1000 cals delta from theirs to yours?

MikeWines's picture
Posted Thu, 05/19/2016 - 09:19

All of the other calculators don't factor in daily activity levels. Technically the calculator should be titled "TDEE (Total Daily Energy Expenditure) Calculator".

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Posted Thu, 05/19/2016 - 12:01

Thanks, Mike. This makes sense.

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Posted Thu, 04/28/2016 - 21:48
John Kyle

I am 13 years old about 39 kilos (that's what my doctor said LOL) and the BMR calculator says that my Calorie Requirements are up to 1334 a day.. If i do this would it be possible for me to gain weight , especially that I am an ectomorph (it's a real sturggle :( ). Also I really want to gain some muscle without any Equipment (Just simple exercises such as push-ups pull-ups etc etc.).

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Posted Thu, 06/09/2016 - 09:43

You'll want to do bursts of low-medium repetitions (max 8 reps of an exercise per set) with a lot of variance. Minimal cardio, lots of protein in your diet.

The important thing about muscle growth is that it relies on a *need* for more muscle - so just one more rep than you think you can handle, a slightly higher weight, completing everything in a shorter amount of time. Just make sure you don't over exert yourself! You should see a bit of progress within a few weeks of consistent exercise like that.