BMR (Basal Metabolic Rate) Daily Calorie Calculator

BMR 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 Thu, 01/18/2018 - 17:09
Kendall

I’m 30 % body fat . Is this calculator accurate

JoshEngland's picture
Posted Fri, 01/19/2018 - 11:32
JoshEngland

Hi Kendall,

It will provide a good starting point, but it's not 100% accurate for everyone. Utilize the amount of calories it gives you as a base and track your weight while consuming that amount over time. If you gain weight or lose weight consistently, you'll know you are eating in a deficit or surplus.

Hope this helps!

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Posted Thu, 01/18/2018 - 03:36
Persephone

I'm a 30-year-old female, weigh around 48kg and am 160cm tall (or short, depends on the viewpoint ;-) ) and I've been working out for over ten years, doing it all wrong. XD Three years ago I realised that and made some changes, got my first smartphone in 2016 (lol, I'm that backward) and the first thing I did is getting some stupid calorie tracking app - and that thing made me go on a calorie deficit for over 1,5 years.
I educated myself, decided to change everything considering my workout routine (because I seriously want to gain muscle mass - I'm lean and ''toned'' but that is not enough for my personal taste) and found this calculator here. So typed in my stats, selected moderately active (am doing workouts 5 times a week and will include cardio soon) and nearly died from a heart attack. This calculator says I need 1957 calories per day. O_O It might not be that much but for a person who's been going on 1447 calories per day for over a year, it's quite a...revelation.
Side note: I'm not anorexic nor do I have any other sort of eating disorder - I was just dumb and trusted the wrong app. XD
Any thoughts or recommendations? As I stated in the beginning, I want to gain muscle and I know it'll take some years until I get where I want to be...but I'm worried that if I switch my diet so drastically and suddenly, it'll backfire and I'll only gain stupid body fat and nothing else.
Help?

JoshEngland's picture
Posted Thu, 01/18/2018 - 08:50
JoshEngland

Hi Peresphone,

Yes, I likely have the same app you're talking about haha. My "maintenance level" on it is generally what I consume while on a cut. I've found this calculator to be fairly accurate for my own calorie intake and needs.

That said, you want to increase calorie intake slowly to get it back to your optimal intake level. Add in ~100 calories every 2 weeks or so, and measure to make sure you're not adding on unwanted bodyfat while doing so. It'll take some time and commitment, but it'll be worth it.

Once you've found your true maintenance level, you'll want to create a calorie surplus of about 250 calories. This might add on some small amounts of bodyfat, but it's a necessary evil when trying to build lean muscle.

Hope this helps!

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Posted Thu, 01/18/2018 - 15:09
Persephone

Hey Josh,

thanks for your reply and advice. So far I've added only 150 calories to my daily intake and I'll wait to see what happens. Already thought that going for the drastical route wouldn't be the best option. XD
The idea of even a moderate fat gain bothers me though, I can't help it. Would it be possible to counteract that with a low-fat diet without cutting the fat out entirely (I know it's important to make one's body function properly)? Also cardio exercises such as running are said to counteract fat gain, though they also make it a bit harder to gain muscle mass - but I'd rather take the longer route to my goals.
Can that work?
Sorry for asking so many questions but I still feel like a noob in these matters. XD

JoshEngland's picture
Posted Fri, 01/19/2018 - 11:47
JoshEngland

Hi Persephone,

Unless you're a beginner, you cannot build lean muscle AND lose body fat.

They require different variables. To build lean muscle, you need a slight calorie surplus. To lose fat, you need a deficit. You could maintain your current weight, but it's impossible to do both simultaneously.

Focus on one goal at a time and you'll be successful. If you focus on multiple goals at time, you run the risk of not accomplishing anything.

I think you'd benefit from reading this article: https://www.muscleandstrength.com/articles/7-habits-highly-motivated-and...

Hope this helps!

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Posted Mon, 01/15/2018 - 22:15
Dave E.

I am 5'6. I currently weigh 146 lbs. I want to transform by losing weight and also building muscle. I have been working out but do not see a change. I have changed my dieting as of Saturday and changed my workout to a full body workout. To build muscle it states I need over 4537 calories per day. That seems like a lot and with my body percentage being 23%, I feel that it may make more fat...thoughts? should I not try to gain muscle now?

JoshEngland's picture
Posted Tue, 01/16/2018 - 09:00
JoshEngland

Hi Dave,

At 23% bodyfat, you'd be better off starting a fat loss phase to reveal the muscle you already have. I'd recommend subtracting 250-500 calories from your bmr and aiming to eat that amount each day.

Full body workouts are solid. That calorie count does seem rather high. I'd try to recalculate with a moderate activity level. This activity level, from what I've experience, seems to be pretty accurate for normal gym goers (i.e. non elite-athletic populations).

Hope this helps!

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Posted Tue, 01/16/2018 - 21:07
Dave E.

Hey Josh,

I calculated it wrong so thank you! Is it ok if i do a muscle groups type workout? Will I see results still?

JoshEngland's picture
Posted Wed, 01/17/2018 - 08:36
JoshEngland

Hi Dave,

Yes, absolutely! With that said, I do recommend full body workouts and upper/lower workouts for most people. The increased training frequency for each muscle group seen in those types of workouts typically leads to better results for most people.

Hope this helps!

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Posted Sun, 01/14/2018 - 17:16
Joy

I'm 5 5, 135lbs, workout cardio 30 min a day, then weights 30min to an hr a day... I eat about 1200-1500 calories a day from mostly meat and veggies. Cereal in the morning and protein after work out. I'm trying to gain muscle, if I eat More calories than 1500 I gain belly fat... but the calculator says I need 1900 a day, I'm 29. How do I gain muscle and not fat. What am I doing wrong? I'm always hungry.

JoshEngland's picture
Posted Mon, 01/15/2018 - 08:48
JoshEngland

Hi Joy,

To gain lean muscle mass, you have to be willing to sacrifice some of your leanness. You must be in a slight calorie surplus to build muscle. While it may cause some slight increases in bodyfat, provided you are in a slight surplus, it should only be a minor increase and easily shredded off once you decide to start a fat loss phase.

Hope this helps!

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Posted Mon, 01/15/2018 - 18:54
JC

When should weight loss phase start? I went from 18% body fat to 24% body fat. I am loving my strength gains but am worried that body fat percentages are too high. FYI my goal is the hypertrophy physique including abs for summer in NYC. Thanks for all the help. I really enjoy the website. I am currently doing the full body workout from this site.

JoshEngland's picture
Posted Tue, 01/16/2018 - 08:54
JoshEngland

Hi JC,

That is awesome and you're welcome! Hope you are enjoying the program!

Ideal bodyfat percentages depend on your sex and age to be honest. And there's no one size fits all either given the differences in how we individually store fat. Sure there are some trends we can look towards to provide insight, but they're still guesses.

For men, anywhere between 6-24% can be fine, with 24% being the upper max. For women, anywhere between 14-31% can be fine, with 31% kind of being the upper max. Where you fall in between those ranges with depend on your individual physique goals. Personally, I try to stay between 10-16% myself.

Hope this helps!

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Posted Sat, 01/13/2018 - 16:31
Dave

I am 32. I am trying to get rid of my stubborn belly fat and get lean. My body fat percentage is 24.6%. my BMI is 22. I run everyday (slow and hiit cardio) and play soccer 1-2 days per week. I also weight lift. How do I get this fat off my stomach? Looking for any help I can get.

JoshEngland's picture
Posted Mon, 01/15/2018 - 08:45
JoshEngland

Hi Dave,

It's nearly impossible to isolate fat loss. My recommendation would be to maintain a calorie deficit consistently for a period of time while trying to strengthen your core through heavy compound movements (squat, deadlift) and maybe even isolation work (plank, hanging leg raise).

Hope this helps!

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Posted Thu, 11/23/2017 - 06:47
Mark A Strohecker

I am getting back into working out after some down time.Now I notice I am gaining muscle but not taking the top fat off.My stomach I need to lose more and I can see the abs there but the fat is over taking them.What can I take or do to get leaner muscle and get more fat off my stomach?and the BMI I read not to worry so my h about that which I was down to 24.6 which is good but I was walking 3 to 4 miles a day while taking Probo slim.I need help here CAUSE this aggravates me.I use Nitro tech,best bcaas,and thinking of going to the get ripped that has a fat burner in it.HELP ME WITH THIS

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Posted Tue, 11/21/2017 - 14:49
Jae

So is this supposed to be how many calories I’m intaking a day? I’m trying to build muscle and become more lean. I am focusing on my arms, abs and core, and anywhere else I can build muscle and just get bigger and toned overall. I’m a 20 year old male who is 5ft 11 and weighs 163 pounds. It says 3878 calories for me. Though I’m not sure if the number is right because I used a different calculator and it gave me different numbers.

JoshEngland's picture
Posted Wed, 11/22/2017 - 09:03
JoshEngland

Hi Jae,

If your goal is to gain weight/muscle, you would add ~250-500 calories to that number to create the caloric surplus necessary to put on mass.

Hope this helps!

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Posted Sat, 12/09/2017 - 11:42
Abi

Mate try changing your hight, I think it thinks you're super tall. Change your hight in cm to inches..

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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 Sat, 12/02/2017 - 18:22
Chris

Did you figure it out? It did the same for me the first time. I had put "in" for inches in the height area. I took that away, then it worked.

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Posted Mon, 12/11/2017 - 22:34
Cookie

You have to put your height in inches, not ft and inches.

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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!

JoshEngland's picture
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!!

JoshEngland's picture
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.

JoshEngland's picture
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?

JoshEngland's picture
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

JoshEngland's picture
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.

JoshEngland's picture
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!