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

BMR + Daily Calorie Calculator

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This BMR calculator tool works on a proven formula and is very accurate. The calculator uses two formulas to calculate your body's daily calorie requirements.

  1. Basal Metabolic Rate (BMR) Formula
    The basal metabolic rate formula takes several variables like height, weight, age and gender to calculate your calorie needs as if you did not do any exercise.
  2. Harris Benedict Formula
    The Harris Benedict Formula takes the number produced by the BMR formula and multiplies it depending on your activity level.

The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very overweight (will over-estimate calorie needs).

2K Comments
Brooke
Posted on: Mon, 03/11/2024 - 16:05

Hi, I'm a 35 year old female and weigh 145 pounds. I lift weights 5x per week and do 25min incline walks 3-5x per week. I can't seem to get the scale to move. I've been staying around 1700-1900 calories per day. Do I need to go below 1700?

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Roger
Posted on: Wed, 03/13/2024 - 09:15

Hi Brooke, try dropping to 1600 and upping the walks to 30 minutes per session. This combo may help you see some change.

Samantha Amber ...
Posted on: Mon, 03/11/2024 - 06:17

Okay, I am looking to gain, and between working out to maintain a military and Drill Sergeant fit standard, I also work in a physically demanding job. I have started making sure that my protein shake has calories, but beyond that, I can not seem to eat enough. I do not even intake enough to maintain.

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Roger
Posted on: Wed, 03/13/2024 - 09:14

Hi Samantha, what did the calculator say your BMR is. Go with the highest settings possible on the calculator to find your number since you have the tough job and high standard.

Mercy Olowoyo
Posted on: Thu, 03/07/2024 - 02:42

Hi, I'm 22, 5'4" and 190lbs. Fat is about 33% of total weight and I recently started weight training 5x/week using the 12-week womens program. I am trying to lose weight and gain definition; BMR 2602. I usually eat less than 1800 kcal/day between 1 and 8pm and workout in the afternoons but my diet isnt great. What do you recommend as far as meals/diet and my plan so far?

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Roger
Posted on: Wed, 03/13/2024 - 09:13

Overall, I see no issue with the training or even the calorie count.

This guide will help you a lot with the nutrition component.

https://www.muscleandstrength.com/expert-guides/fat-loss

The biggest takeaway is that you need to be consistent in order to make it happen. I told past clients to not look past the day in front of them and make the most out of that day.

Christine DuPilka
Posted on: Mon, 03/04/2024 - 06:44

I’m 52, 132, 5’2” and not sure if I should focus on fat loss or weight loss (if that even makes sense). I don’t necessarily care what I weigh I just want to look more toned. Perimenopause and hypothyroidism are killing me!!!

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Roger
Posted on: Tue, 03/12/2024 - 19:04

Hi Christine, thank you for reading M&S. If the look is all that matters, then completely ignore the scale. Get rid of it, even. The mirror and clothes sizes are what matter to you now.

That said, focus on fat loss by eating a low calorie diet with emphasis on protein and healthy fats. Don't be afraid of carbs, but don't make them the bulk of your diet, either. This is especially true with both issues you referenced. If the medication for hypothyroidism isn't working and consistent, then nothing I say can help you. So, make sure your doctor runs your numbers to make sure your thyroid is getting the support it needs.

Ashlee
Posted on: Sun, 03/03/2024 - 13:15

Hi, I'm a 43-year-old female 5'5" 230lbs looking to lose 65lbs. My recommended caloric intake was 2726. My goal of course is to lose fat and gain muscle; however, I definitely would like advice on how to slim my thighs down as well as hormonal belly. I have been working out for the last month 3-4 days a week, my diet is not that great it's up and down. Trying to find ways to be more consistent. Any advice?

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Roger
Posted on: Tue, 03/12/2024 - 19:02

Hi Ashlee, thank you for reading M&S.

I would suggest going down to 2500 on calories to start with since you want to shoot for a deficit to lose weight. As you train, you should notice an increase in muscle along the way. So for the time being, focus on fat loss for a while.

When it comes to weight loss, we all have areas we hold onto it the longest, and these are traditionally the last place you notice changes. If you stick with it and stay consistent, the results will come your way.

Speaking of consistent, the diet and training must be in lock step if you want to do this. My basic advice would be to take it one day at a time and not look beyond that. Focusing on the road ahead may be overwhelming, but sticking to the next meal, workout, etc. can help you. This guide may also help you.

https://www.muscleandstrength.com/expert-guides/fat-loss

Makala
Posted on: Tue, 02/27/2024 - 09:46

Hi, I'm a 22 year old female, 5'3 and weigh 111 pounds. I used to be extremely active; weightlifting 5 days a week, I was on the track and cross country team at my school so I also ran and did lots of cardio 6 days a week. I stopped all of that for a couple years and over the course of that time I developed stomach issues. I have trouble eating and digesting a lot of food, making me lose a ton of weight without really being active.

My goal is to get back into a healthy lifestyle by working out again. The calculator wants me eating 2062 calories a day. I do not think my body lets me eat enough to maintain that. Is it possible for me to gain muscle if I am eating under that number? I am very small and look unhealthy. I want to be strong mentally and physically. I would like to know if that is possible for me right now.

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Roger
Posted on: Tue, 02/27/2024 - 18:53

Hi Makala, I don't feel you need to jump straight up to that number. Not sure how much you are eating now, but you can gradually increase the number by say 100 a day per week and see some positive changes. Figure out how much you are eating in a normal day now and focus on making that small increase. I also think this is a better way to improve your digestive health and boost your confidence because you're more likely to stay consistent.

Amy
Posted on: Mon, 02/26/2024 - 23:55

Hello! I’m looking to lose 25-30 lbs and also build muscle. Can you explain more about which supplements might help me lose weight while maintaining muscle?

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Roger
Posted on: Tue, 02/27/2024 - 18:51

Hi, Amy. Thank you for reading M&S! You can learn about the best fat loss supplements here. As long as you're taking whey protein and following a sound nutrition plan, you should see an increase in muscle as well. It may only be a few pounds, but it can make a difference.

https://www.muscleandstrength.com/articles/5-essential-fat-loss-supplements

obbe
Posted on: Mon, 03/04/2024 - 07:39

you need caffeine so drink coffee

Xan
Posted on: Mon, 02/26/2024 - 17:22

Hi, I'm a 17 year old female, I'm 5'7 and 220 lbs. The BMR calculator says that my maintenance calories are at 2854, which I think is very high since I don't consume more than 1800 calories daily.

I want to lose around 65 pounds while gaining muscle at the same time, and my goal is to do this in 1.5 years. Do you think this is a realistic goal? What do I need to do to get close to my goal as possible?

I used to be 238 lbs and I got down to 220 without doing anything significant, so I don't think it'll be as hard as I used to think. I already consume around 80-100 grams of protein daily, which I could increase if I knew it was helping me achieve my goal.

Today I'm starting the 10 week women's fat loss workout on M&S, which is going to be the only form of exercise I'll be doing since I don't do anything else sports-related in my daily life. I guess I just need general advice. What do you recommend I do?

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Roger
Posted on: Mon, 02/26/2024 - 18:57

Hey Xan, at your age, the 2854 is no surprise to me. Is the 1800 a comfortable number for you, or do you find yourself being hungry because you're trying to keep them low. That answer will help me provide the best guidance.

65 pounds in 18 months is doable. Building muscle along the way is also doable at your age. You may not gain much, but you will see some muscle growth just from the hard training. I definitely suggest upping your protein to at least 150 a day since you want to build muscle.

Let me know that answer as well as if you're dealing with any other health issues, and I will do my best to help.

Xan
Posted on: Mon, 02/26/2024 - 19:34

The 1800 is actually pretty comfortable, since I only eat 2 meals a day - I don't have a lot of time because of school. I normally don't get hungry other than at the times I usually eat, which are at around 12pm and 7pm. I'm not trying to keep my calories low, they kind of just are lol. I get HelloFresh delivered every week so you could also say that it's a balanced diet with vegetables, meats and carbs. I try not to eat fast food or other "unhealthy" snacks like chips and stuff, but obviously I can't say that I never have them.

I'm not dealing with any health issues other than high insulin, but my doctor says that it's only because I'm overweight, and it would go away if I lost weight, so it's temporary. I don't have any permanent health problems.

What would you suggest in order to get high amounts of protein? (Except for protein shakes since I already have those daily.)

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Roger
Posted on: Tue, 02/27/2024 - 18:39

For protein, fish, greek yogurt, lean chicken, the basics that are easy to either eat right away or cook in bulk.

I do have one other suggestion for you, and this is the first time I have recommended something outside of M&S. Unfortunately, I can't share an external link, but Google the name John Robert Cardillo and look up his diet. I've worked with him on other projects, and I think his plan would serve you very well. I wish I could go into more detail, but if you look that up, you should see what I am talking about.

Xan
Posted on: Tue, 02/27/2024 - 19:08

I just read about it, and if I understand correctly, it's the 22-2 method, where he fasts for 22 hours and eats for 2. I'd definitely want to try that, though there are a couple of stuff I couldn't find answers to.

1. How long do I keep doing it? It says that if it goes on for longer than 1-2 weeks it becomes unhealthy, but it also says that he kept doing it for a couple of months and he's really healthy, so maybe there's a misunderstanding on my part.

2. Right now, I eat 2 meals a day, averaging 800-900 calories a meal, usually around 1800 a day in total. So if I start practicing his plan, do I only get 800-900 cal per day during that one meal and small snack, or do I eat the sum of both of those meals, only in a 2-hour frame?

3. As for the small snack he has at around 10pm, would a protein shake count? If not, what do you suggest? (I usually go to the gym around 10pm, so I thought that would be appropriate lol)

Also, I just want to say that you've been helpful more than anyone I've ever talked to about these stuff in my entire life, so thank you.

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Roger
Posted on: Tue, 02/27/2024 - 19:13

He actually suggests it as a lifestyle change ultimately. Clearly, you don't have to, but that is what he advocates.
I feel you could gradually decrease the calories to transition to his plan. You can eat the sum in those two hours.
A shake would count.

My pleasure to be of help. I do suggest that when it comes to his stuff, you reach out to him on his site or social media going forward. If you have any other M&S related questions, I'll always do my best to help.

Xan
Posted on: Tue, 02/27/2024 - 19:19

Got it. Thank you so much.

Karl
Posted on: Wed, 02/21/2024 - 05:43

Hi,

I'm 44, 211 lbs 6 foot 2.

I was at 223 a few weeks ago. I did some calorie counting and went into a 800 - 1000 daily calorie deficit to lose the weight. I've been losing 2 lbs a week about.

I've been working out now for over a decade and have never been able to put on muscle without gaining lots of fat... So, I do need a little help. Can I still put on some muscle at that calorie deficit? I work out 5-6 days a week 30-40 minutes a day and add 30 minutes elliptical and 40 minute walk.

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Roger
Posted on: Sat, 02/24/2024 - 07:12

Karl, thank you for reading M&S!

First, congrats on the 12 pound loss. Well done! If you train heavy, and make sure the majority of those calories are protein, then I believe you can build muscle. To make the most out of the opportunity, I would suggest cutting back on the cardio a tad. Do the elliptical every other workout and keep your walks in. It may only be a couple pounds change, but you would start gaining muscle.

Supplements can help with this as well. Whey protein, creatine, and essential amino acids would be the three I recommend the most.

Chad Melton
Posted on: Tue, 02/20/2024 - 16:51

Hello. My maintenance calories are 3,218. I know going 1,000 calories below need results in around a healthy 2 pounds loss per week. But it just seems that 2,200 calories is even too high. I'm a 315 pound man previously sedentary but now doing resistance training 2x/week and cardio 3x/week.

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Roger
Posted on: Sat, 02/24/2024 - 07:08

Hey Chad, for both health and results reasons, I would suggest going 500 below on the food and shoot for 500 calories burned a day. That still comes out to your 1,000 and will keep you on a healthy weight loss trajectory while serving as a solution to your previous sedentary status. Also, up that resistance training to three times a well. Muscle will help you burn fat.

Now, once you do that and start seeing results, gradually reduce the calories more. Hopefully by that point, you can also slightly increase your activity level. I believe in the long run, this would be your best bet because you can maximize progress.

Lou F.
Posted on: Mon, 02/19/2024 - 08:36

I'm 59 years old and in 2018 I had bariatric sleeve procedure. I went from 375 to 260 but since covid I have stalled. I would like to get to 200 and also bulk up. I find it hard to eat since I had 3/4 of my stomach removed. I want to consume around 175 - 200 grams of protein but often fall short. Can you provide help with someone who is familiar with weight training, eating and bariatric sleeve patients. Also had two hip replacements as well. Thanks.

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Roger
Posted on: Sat, 02/24/2024 - 07:05

Hi Lou, thanks for reading M&S. What are the other numbers for your macros, carbs and fats? Also, is your doctor good with your plan? I don't want to waste your time with guidance that you can't apply.

Tanje
Posted on: Sun, 02/18/2024 - 23:36

Maintenance calories are 2480. Been lifting for a while now but the past few weeks not so much :-(

Getting back into the swing of things today training 6 days / with 6 splits. Train calves & glutes 3 times a week.

I eat clean 60% Protein / 20% Carbs / 10% Fats. My proteins are around 160g [2.2g per kilo]

Have picked up a bit of body fat - what would you advise be to drop 500 calories & shred a bit 1st & would the nutrition % above work?

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Roger
Posted on: Mon, 02/19/2024 - 11:27

Hi Tanje, I think you would be okay for now since your activity is going up. After a few weeks, drop it by 500, split between protein, carbs, and fat. My guess is you will lose a little over the next few weeks and will need to adjust numbers anyway. Hope this helps!

sarah fletcher
Posted on: Mon, 02/12/2024 - 07:05

Hi, I was a regular gym goer up until about 3 years ago, since then I have put on around 24 pounds (2 stone) and wish to lose them within the next 12 weeks (if possible of course). I have re-joined the gym and planning on attending 5 times a week doing weights, which activity level do I choose? do I say moderate as that's my plan or sedentary as that's what I am at the minute? Any help would be greatly appreciated.

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Roger
Posted on: Mon, 02/19/2024 - 11:25

Go with moderate, Sarah. Choose the activity you intend to stick with. If you're changing your lifestyle and training, prepare as if you already are doing it. Hope this helps!

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Roger
Posted on: Wed, 03/13/2024 - 09:19

If moderate is 2227, then I suggest going down to 1800 gradually. Don't do the drop immediately because I don't want you to feel like you're starving right out the gate.

Go with 2000 a day for a week, then 1900, then 1800. You should also slowly increase your activity level when you can. The combination will help you extend the gap between calories in and calories out. You want out to be higher so you lose weight.

sarah fletcher
Posted on: Thu, 03/07/2024 - 10:01

Thanks for your advise, how many calories should i go for? according to your calculator to maintain i require 2227,
Thanks

Sticks
Posted on: Tue, 02/06/2024 - 20:07

I'm 54 M, I've completed the PHUL workout and now two workouts into the SHUL workout. Love it. I'm currently eating in surplus calories at 3300. Is that a good starting point or should I up the calories? I've put on a lil Chub but nothing insane(weekends I'm weak lol). Your opinion. Love the site BTW. Very informative.

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Roger
Posted on: Wed, 02/14/2024 - 05:44

We appreciate the kind feedback. Thanks for being here.

3300 is a great starting point, and I wouldn't go too far beyond that unless you put on significant size. Hopefully those weekends don't do too much damage, but don't feel like you can't enjoy yourself. This should be a lifestyle, not an obsession. LOL

Keep us posted and spread the M&S word for us!

Steve
Posted on: Sun, 02/04/2024 - 16:12

Hi, I'm fairly new to this site, it was recommended by a friend and it is so useful, full of knowledge! I am currently trying to train in the gym 3-5 times a week, so I used that option in the BMR calculator for activity level, which gave me approx 2900 cals, so I presume to lost steady weight reduce by 500 cals to 2400, however can I just check if i want to gain/retain muscle but lose some fat, should I still reduce by the 500? Also should protein be approx 1g per lLb of weight? Thank you

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Roger
Posted on: Wed, 02/14/2024 - 05:42

Hi Steve, thanks to that friend for the recommendation and welcome to M&S! Even with the goal of supporting muscle or building it, the 500 reduction would be a good idea. Also confirmed on the 1 gram per pound of bodyweight. Keep us posted on how you do throughout your journey.

Simon
Posted on: Sat, 02/03/2024 - 12:32

I'm looking at getting bigger but I'm sitting around 24% body fat. Should I lose weight first or just go fir the bulk ?
Thanks

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Roger
Posted on: Sat, 02/10/2024 - 12:21

Hey Simon, are you new to training or have you been in the iron game for a while? If you're new to training, then simply start training, Just getting into the routine is going to help since training will be new to your body. If you've been in the game for a while, focus on getting shredded first.

Kadeem
Posted on: Fri, 02/02/2024 - 13:12

Hey! Super helpful stuff. My calorie intake is supposed to be 2187, but I'm trying to gain muscle and I exercise lightly. How much calories should I consume?

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Roger
Posted on: Sat, 02/10/2024 - 12:20

Hey Kadeem, if 2187 was the number you came up with on the calculator, then add 500 to it and that is your number. 500 calories a day is 3,500 in a week, which is the equivalent of a pound.

Denae
Posted on: Thu, 02/01/2024 - 12:23

Hi, thank you for publishing your content! I am a nurse by trade and trust M&S as my go to fitness resource. I have struggled with my calorie count and protein macro goal, appreciate your advice…I am 43, 5’7”, 137# and I have been in deficit attempting to lean out. I’m now need bulk for muscle strength/size. BMR calculation shows 2337 to maintain which puts my protein at 175g at 30%macro. I have fat at 30% and CHO 40%. 175 seems excessive and unattainable for me. Advice ? My deadlift is at 155 and my leg press at 250, I’m trying to grow my quads and glutes as well as strengthen my posterior chain. I had 6month sciatica 2years ago and want to avoid relapse.

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Roger
Posted on: Sat, 02/10/2024 - 12:19

Hi Denae, we're happy to be a part of your fitness journey and thank you for your work as a nurse.

I believe you could get away with 150 grams of protein, which is a little over 1 gram per pound of bodyweight. Keep in mind that the protein provides the amino acids you need to rebuild those fibers after you break them down in training. If strength is the goal, then you need to eat a little more than if you were to lose weight. If you get six times a day, that is 25 grams a meal. Shakes and bars can make it a lot easier to reach those numbers.

Hope this helps, and feel free to come on back if you have more questions.

Annie
Posted on: Wed, 01/24/2024 - 11:52

Hi!
This site is so helpful!
Can you tell me what my calorie intake should be if I want to lose weight.
My maintenance calories are 2655.

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Roger
Posted on: Mon, 01/29/2024 - 19:43

Glad you're here, Annie. Thanks for reading M&S!

I would suggest starting with 2155, 500 less than your maintenance. 3,500 calories equals one pound. So if you eat 500 less than maintenance a day, that is 3,500 over the course of a week. Combine that with your effort in training, and you could see some decent progress.

P Maddy
Posted on: Fri, 01/19/2024 - 21:30

Mom of 3 down over 20lbs. Trying to shed another 20. I am currently working out 5 days a week weight training, sometimes I add walking on the treadmill. I have lost a significant amount of inches, was wondering what kind of caloric deficit I should have to drop more weight? This is the longest I've stuck with weight training and am seeing definition in my arms when I never have before. I have added weight each week and have lifted to failure each set. Are there any other tips you can give me to make sure I'm on the right track? Thank you.

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Roger
Posted on: Tue, 01/23/2024 - 11:01

Hi there! If you're seeing positive changes, do nothing different until progress stalls. Sometimes trying to make changes for faster results can actually lead to your progress stalling. You could make it a point to do the walking more than sometimes, but outside of that, ride the momentum as far as it will take you.

Fox Grimaldi
Posted on: Thu, 01/18/2024 - 08:55

There is a Factor missing in the BMI Calculator: (1) Amount of Calories currently being consumed. (2) I am 129 Lbs, down from 132 Lbs on a Carnivorel Diet of 2500 Calories per Day. The 1863 Calorie Recommendation would result in even more Weight Loss. (3) Activity Level in terms of “Sports” does not apply to my Lifestyle. I sing and play Piano, (includes Intense Rock) I walk everywhere throughout every Day, and l must eat every 4-5 Hours throughout a 24 Hour Time-Frame. (4) My BMI is clearly not within “Average" Parameters, likely caused by a Hyper-Thyroid Condition contributing to Sarcopenia. BTW: I cannot manage more than 80 Grams of CHO per Day without getting Hypoglycemia, and l cannot digest more than a 58% Fat content Diet. I must and do use Pancreatic Enzymes, B-Vitamins and Essential Minerals. I added HMB and Glutamine recently. (5) My current caloric Intake is 2600 per Day. (28% Protein, 58% Fat, 14% CHO.

Thomas
Posted on: Mon, 01/15/2024 - 10:58

Hi, I’m 15 6’0, 160, male, and I’ve been trying to gain muscle, it said that my caloric intake should be 3223, and I want to lose fat, I go to swim practice every weekday for 2 hours, and I try to do workouts, but they are usually only 5-15 minutes long, and I’ve been trying to gain muscle and lose fat, do you have any tips for me?