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


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).

Posted on: Tue, 05/17/2022 - 20:54

Hello! I am scrolling through these comments and I’m impressed by all of the good advice you are giving to so many people! I thought I’d ask you a couple of questions too - thank you in advance if you have time to field my questions,

So I have a lifting background and had my 4th baby 6 weeks ago. Right now, I’m at 175 and my goal is134 ultimately and just really strong. I am toying around with starting a muscle building workout to gain some strength after having the baby - I was lifting throughout my pregnancy following Jesse Hilgenberg’s pregnancy workouts.. My fist two babies I did the keto thing to lose weight and it took me an entire year to get back to my normal weight and then I started weight training but I’m looking for a new approach if possible and am open to ideas. I have a decent gym home IMO and am definitely not sleeping very well yet but I’m working out 4-5 days a week now. I have no health issues and it’s safe for me to workout now. I am breastfeeding which can help with the weight loss if I do it right because I burn so many calories.

Which program do you recommend? I want to try something that doesn’t cost a lot because I have certain likes and dislikes re lifting moves so I tend to swap similar lifts. I really am enjoying kneeling squats these days for example and especially during pregnancy because I felt a little off balance on my feet and felt I could push a heavier weight.

The calorie amount is a little confusing for me too. With Jesse’s program I was tracking macros and I saw some great results doing that but 180 g of protein is a little aggressive for me. I’m 5 3, 175 currently and usually am at 135, and 41 years old.

Thanks again.

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:36

Hi, Leiann, and thank you for the details. It will help.

First thing first, gotta get that sleep in order, which I know is tough with a baby. Keep in mind that things will be a little tougher until that gets right.

I believe this will be a great first program for you to run. I don't know what equipment you have and which exercises you don't like. So, I will suggest going to the M&S Exercises page to find those you can do in place of those on here that you can't.

I'm actually goint to also say that if Jesse's numbers worked for you last time, try that again starting out now. I do think 150g of protein would suffice instead of 180.

Most importantly, consistency with the nutrition and effort with the workouts matter most. When it's time to go, give it all you got!

Posted on: Wed, 05/25/2022 - 14:12

Right, ordering SNOO now - have been on the fence and the warning is helpful re sleep. Started day one today. The workout looks great, I can do pretty much everything with what I have except the leg presses - thanks!

Posted on: Mon, 05/09/2022 - 15:09


I am turning 25 and am at 180lbs. I worked out hard about two years ago and hit 150 from 290lbs. But slowly have gained it back. My trouble comes from nutrition, I want to lift weights and also do cardio, how much protein should I be getting a day? And it's 1500 cals/day a good place to start? Too much or too little? Id like to get back to my 150 with more muscle.

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:30

Hey Bridget, let's start with some questions for you.

1. How many calories are you eating now?
2. Are you training now?
3. Do you know your bodyfat?

This will help me give you the best answer possible.

Posted on: Sat, 05/07/2022 - 17:08

I am a 18 year old female and I have been quite active with sport my whole life. I have been ill and on bed rest for the last 3 weeks and as a result I have lost both weight, muscle mass and tone. I feel a bit lost as how to get back to exercising in a way that will efficiently help me gain back what I have lost. One of my main queries is regarding diet and what I should focus on when aiming towards muscle gain.
Any suggestions or tips would be really appreciated.
Thank you !

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:23

Hi, Ella. First and most important, speak to your doctor to make sure you can take on a program before you start. Health first!

After that, read this and apply it. It will be a big help.

Posted on: Wed, 05/04/2022 - 22:06

Best time to take Creatine? Before or after a workout?
I workout daily at 6am. Take my Amino Cuts pre workout, then my Ali max post workout with Creatine. Should I switch this up?
Also… morning workouts on an empty stomach and eating afterwards?
Yes ir no?

M&S Team Badge
Posted on: Fri, 05/20/2022 - 21:37

Take creatine after workouts, Angie. It will kickstart recovery. The routine you shared looks good to me.

As for morning workouts, cardio is ok, but you should eat protein at least before you hit the weights.

Posted on: Mon, 05/02/2022 - 14:46

Hi I am 53 and weigh 171 and am 5’1” I had a stroke 4years ago and have no use of my left arm and limited use of my left leg and walk with a cane

I would like to get back to my pre stroke weight of 135 and gain muscle tone
Any advice would be appreciated

M&S Team Badge
Posted on: Fri, 05/20/2022 - 21:36

Hi, Beth. Have you been cleared for any physical activity by your doctor? Please let me know before I make any suggestions.

Lamar Sample
Posted on: Mon, 05/02/2022 - 02:27

Hi Roger,
The calculator gave me 3158 in order to maintain weight, I have been doing 1800 calories daily and working out doing weight lifting and cardio 5-6 days a week. I am noticing some minor physical change, but having trouble with weight loss. I have been doing this for about 7 weeks now. Any suggestions?

M&S Team Badge
Posted on: Fri, 05/20/2022 - 21:34

Hi, Lamar! I think you went too low with the calories. As a result, your body is now fighting back by holding on to whatever you're giving it. Going any lower would be counterproductive at this point. I actually suggest taking a week off, going back up to the 3,000 range. This will prime your body for more productive sessions. After that week, start back with 2,400 while increasing your cardio per session. In the short term, it will appear counterproductive, but in the long run, you're going to get back on track.

Posted on: Sun, 05/01/2022 - 18:08

I am a 58 yo male! I was working out routinely for a couple of years, now it seems like it has all gone south! I had neck fusion in 2017 c4,5,6, right shoulder replacement 2021 as well as right wrist scope for arthritis! I can not do any push ups and have limited range of motion on shoulder for dumbbells! Currently having neck issues again c7,T1! What the heck do I do? Also first heart attack was at 32yo!!!! Need to lose fat and want to look lean and cut! Any recommendations for a workout?? Thanks!

M&S Team Badge
Posted on: Fri, 05/20/2022 - 21:28

Hi, Pat. Need to know that you've been cleared by your doctor and what other issues you may have dealt with before I can answer this one.

Hannah Thompson
Posted on: Fri, 04/29/2022 - 22:18

Hi! I have some questions on my macros. I am a 25 yr old female, 125lb 5’0. I have been eating around 1400-1500 cals/day carbs 40% protein 35% and fat 25% (which I go over a lot!) I have been strength training for two years but recently have been focusing on training for a half marathon. I am wondering if I should be increasing my cals on days I run 10+ miles or all over increase my cals and by how much? I have been having issues with feeling nauseas post runs despite drinking electrolytes during my run.

M&S Team Badge
Posted on: Thu, 05/19/2022 - 20:45

Hi, Hannah. Yes, you should absolutely increase calories while training for a run. The number of calories you're burning is much higher, and your body will need some to recover from the toll of the miles you're putting in. Bare minimum 2,500 calories a day. 3,000 would be a good number, but I know that would be a shock to the body. So, start gradually increasing by 200-300 every few days until you get to that number.

Posted on: Fri, 04/29/2022 - 15:34


I am a 52yo female at 158 and 67.5 height. Calculator says 2190 for calories at maintenance. Would like to drop to around 150. I am doing the 4 day PHUL from M&S as well as walking and Pilates.

An ‘expert’ (certified nutritionist) told me to eat 1400 calories and only more if I burn calories during the day - and only whatever my workout calories curbed so I could add 200 if I lift, but that doesn’t seem right especially as that assumes my workout is first thing. Another trainer suggests 1676 each day.

Would a 300 calorie reduction (~1890) help me reach my goals while I still work to build muscle or should I reduce more? I am okay with a slow loss if I can keep building.


M&S Team Badge
Posted on: Thu, 05/19/2022 - 20:42

Hi, Lynn. 1400 seems a little low to me. If you had to drop the weight quick for an event or something, that may be necessary, but it wouldn't be the most healthy way in my opinion.

I would say 1800 is a good number. After a few weeks, drop around 100 more and bump your activity up gradually along the way. Check back in and let me know how you're doing, and we can always adjust based on the progress.

M&S Team Badge
Posted on: Thu, 05/19/2022 - 20:42

Hi, Lynn. 1400 seems a little low to me. If you had to drop the weight quick for an event or something, that may be necessary, but it wouldn't be the most healthy way in my opinion.

I would say 1800 is a good number. After a few weeks, drop around 100 more and bump your activity up gradually along the way. Check back in and let me know how you're doing, and we can always adjust based on the progress.

Posted on: Wed, 04/27/2022 - 13:16

Hello, I am a 28 year old female and prior to COVID, I was in good physical shape and my level of fitness was decent. Over the last ten years my weight has fluctuated tremendously. I’ve been everywhere from 120 lbs to 155 lbs and now I’m back down to about 140lbs and I am 5’4”. I feel very frustrated because I am eating well (80/20), about 1800 calories a day, weight training 4-6 days a week, and walking 2-4 miles 4-5 days a week, but feel I am not seeing the results I want. I want to lose fat and build my muscle back but I fear I may never get there again. I have found that at my healthiest and most lean, I was about 125-130. I’m just not sure what to do anymore. The calculator told me I require 2221 calories a day to stay at my current weight. But I do not want to stay at 140, I would like to get back down to 125 lbs. What do you suggest?

M&S Team Badge
Posted on: Thu, 05/19/2022 - 20:40

Hi, Tatiana. And sorry for my delay in responding. Was locked out of the system for a short bit.

Since 2,221 is maintenance, drop down to say, 1,900 and start there. Make sure you gradually (as best as you can) slowly increase activity during this time as well. The combination will help you start working your way back down to 130 at least. Start with that goal for now, and expect to drop around a pound or two a week.

Posted on: Mon, 04/18/2022 - 10:31

Hello Roger, first of all thank you for the information and willingness to answer so many comments!
I’m a 38 year old female, just had my 6th child last year and struggling to lose extra post pregnancy pounds. I’m currently 158lbs and 5’3”. I have never been one of those women who has a baby and the weight just falls off, I’ve had to work for it but I usually get back down to my 130 lbs body within a year. That has not been the case this time, not sure if my age is a factor, probably changing hormones since I’m a female and also just stopped breastfeeding too. I workout at least 4 days a week which include a variety of 2-3 HIIT workouts, some weights and walks with my kiddos. My calculations show that I should be taking in 2263 calls to maintain but I’ve been trying to stay at or under 1400 calories for the last 6 months - should I be eating more to see results? Or should I be incorporating some high calorie and low calorie days?
Any suggestions would help. Thank you!!

M&S Team Badge
Posted on: Thu, 04/28/2022 - 21:08

Hi, Vanessa. Thanks for the question and all the info to help.

It isn't easier to lose weight at 38, but it's still certainly possible. Hormones may be a factor as well, but it's hard to say specifically. Unfortunately, the fact that you stayed so low in calories for so long may have made your road a little harder. My suggestion would be to bump up to your maintenance calories for a couple of weeks (yes, you will notice a small gain from this), then slowly decrease calories by 100 every week or two. Are you taking any supplements, or has your doctor said no to that? Also, when are you doing the cardio? Adding a 15 minute moderate-effort session every morning may help you as well. If you can take supplements, CLA and Carnitine will go a long way in helping you as well.

Posted on: Mon, 04/04/2022 - 10:08

Hi, I’m 55 yr female. I used to be very active and fit until about 2 yrs ago. I used to teach fitness classes etc. but I’ve really lost a lot of muscle cardiovascular and mobility. Each time I’ve started back with exercise I’ve gotten injured. Now for the past week I’m following through with my PT exercises and starting back with cycling and some weight training. Trying to stretch and take it slower so I can really start to improve. I’m concerned that at my age, I may not get my fitness back. I’d like to lose weight and really build lean muscle. My current weight is 101 and just now starting to workout regularly 3-6 days but not sure how strenuous at this point? Calculator says 1400 no workout or 1550 1-3 days. What would you suggest re calories and protein needs (any rec re CHO, Fat?) and suggestions re split routine? My lower body legs glutes core apparently are week since that’s were I get injured. Thanks!!!

M&S Team Badge
Posted on: Wed, 04/20/2022 - 19:59

Hi, Debbie. Before I go into answering this, anything that your PT or doctor says overrides what I suggest. They know your problems specifically and are working with you directly. I'm a dude on the internet.

Can you get your fitness back? Yes. Calories seem right to me. Shoot for at least 30% of those calories coming from protein.

As for workouts, should you get cleared, go with this for the first two weeks.

If this works for you, then come on back and we will find the next plan based on how you're doing at that point.

Aaron Sand
Posted on: Mon, 04/04/2022 - 08:32

Hi! I'm a 23yr, 240LB, 6'1 male. I'm not doing much working out at all but I'm interested in losing weight. My current BMR is 2821 witch I think is way too high, from previous tries of loosing weight I've cut a lot of food out of me diet and haven't seen a lot of progress (1-2 months). I am trying to get down too 210 or even 200 by the end of the year! so I have a few questions about the info provided.

1. Do you think my BMR is too high?

2. Were is the best workout plan available from your website?

3. What's the best diet plan available to follow the routine?

4. Do you think I could reach my weight by the end of the year?

5. Is there a way to contact you guys better to help me out more?

M&S Team Badge
Posted on: Wed, 04/20/2022 - 19:46

Hi, Aaron. Let's knock them out one at a time here.

1. No, not too high, especially if you haven't been very active, but you plan to get that way. Those calories will help starting out. After a few weeks with regular training, then you may need to make adjustments.


3. This should help you come up with a food plan that will work for you.

4. 200 or 210 by the end of 2022 starting in April? Absolutely!

5. Best thing we suggest is to keep coming back to the comments. We monitor these as best we can, and try our best to answer in a timely manner, but it does get busy at times.

Aaron Sand
Posted on: Fri, 04/22/2022 - 07:38

Hey what I think what has happen Is metabolism stall. is there any way I could get out of it, I already know I need to start working out. But I have a problem with getting a good routine. I’m still looking for something really good to stick by and an actual plan for something… but I like how you messaged me finally! I thought I was forgotten abt. You guys make amazing articals

M&S Team Badge
Posted on: Fri, 05/13/2022 - 08:31

Sorry for the delay, Aaron. I was locked out of the system, but we have it resolved now, so hopefully I reply sooner going forward.

The link I shared in the second answer to your questions would help.

Thank you for the kind words. M&S keeps working to get better for the readers and customers!

Posted on: Sun, 04/03/2022 - 19:48

I’m 59 in decent shape 188 lbs ; 5’10”; been working out months cardio and weight 4-5 days week; looking to try to bulk up to get bigger muscles , after looking at all online info it stating 4300 calories day ( protein 760 fats 855 carbs 2700; looking for advice is this too much calories .. thanks

M&S Team Badge
Posted on: Mon, 04/18/2022 - 19:57

Hey Gary, it depends on how active you are. If you're very active in the gym and work, then you might need that much. On a scale of 1-10, how active are you on a normal day?

Posted on: Wed, 03/30/2022 - 08:32

Hello Roger,
I’m 5’11” and weighed 280lbs. Back in 2020 I started an online diet that used psychology and calorie counting as well as heavy cardio to get down to 190lbs. Although I felt better mentally, I struggled with loss of muscle and strength. Late last year I decided I wanted to gain muscle back and get more defined. I currently am at 230lbs but a lot more muscle. Currently I’m muscle building exercises 3-5 times per week and doing slight cardio 1-2 miles on at least two of those days. Right now my caloric intake is around 1400 per day with protein being 170g of that. The calculator says I should be around 3100 to maintain my weight, I’m just afraid of putting that many calories in and blowing up my body again. My goal is to get more muscle as well as muscle tone and to lose some fat that has happened while I was gaining weight back. Sounds confusing, yes. But I was skin and bones while on the other diet and needed to gain weight to get back to a healthy state. Is the light cardio working against me? Am I going to blow up eating 3100 calories per day?

Sorry for the long comment.


M&S Team Badge
Posted on: Thu, 04/07/2022 - 08:30

Chuck, never apologize for the long comments here. Details help.

Since you've been going low for so long, jumping up to 3100 immediately would be a shock that the body may not adjust to properly. I would suggest starting by adding 100 calories a day per week. So, next week you would do 1,500. Then, the next week is 1,600, and so on. As long as you control the food you eat and make the most out of recovery and sleep, I think you will be fine.

No, light cardio isn't working against you. Don't stop doing it. Hope this helps, and keep us posted on how it goes.

Posted on: Mon, 03/28/2022 - 18:22

hi Roger, I'm heading to 31 years old, 86kg, 176m height. And im doing training 5-6 times a week proper hard workout like (pro split, upper-Lower and PPL are my favorite workout types alternatively). my BMR is 3312cal. my current body fat % is around 18% because I gained 16kg with in 2years with workout, but now a day I'm feeling I'm gaining more fat and I cannot see more macular building so, now I want to cut my BF without losing my muscle to be around 10-12% or to lose fat to be BW around 80kg.then I will see the muscle and either I will compute or I will keep gaining more muscle, so how can I do that? I mean the calculation? any suggestion please. with best regards!!!

M&S Team Badge
Posted on: Thu, 03/31/2022 - 09:51

Hi, Zen. If your BMR is 3,312, and you're trying to get down to 80 kg, then I would suggest starting with 2,800 calories a day, which is 500 less than the BMR. You want the number you eat to be lower than the BMR since you're trying to lose. Go with the 2,800 for at least two weeks, and if you're making progress, stay there. If not, decrease by another 100 calories. I hope this helps.

Posted on: Sun, 03/27/2022 - 22:35

I am a 34 year old male. I currently weigh 175 and I am about 5'8". My goal is to drop 20 pounds. The calculator says I need 2146 to maintain my weight with little to no exercise.

I plan to work out 3-4 times per week. I am a little confused on how many calories I should consume while working out? Also, should I reduce my calories as I lose weight? If so, by how much etc.

Thanks so much for your help!

M&S Team Badge
Posted on: Thu, 03/31/2022 - 09:42

Hi, Lee. If the 2,146 is for maintenance with no exercise, then my suggestion would be to stick to that number once you start exercising. You're going to burn calories while training. So, you should see some progress over that time. Now, after four weeks, you will want to recalculate based on your new weight and activity level. I wouldn't be surprised if you lose 10 pounds in that four weeks if you're training hard enough and eating properly.

Joseph Wildberger
Posted on: Sun, 03/27/2022 - 12:44

Years ago I worked out pretty hard. I wasn't shredded but I was solid. Around 200lbs. I had stopped working out and the last few years I've really packed on some pounds. I'm 5'6" around 260lbs now. I started back lifting weights a few weeks ago. Due to my job I can only workout 3x a week. So I lift weights and do pull-ups, dips, and push-ups about 2 to 2 1/2 hrs on those 3 days. I split it up to chest, tri, and shoulders one day. Back, biceps, and forearm the next. Legs and abs the other day. I also walk 5 miles after I finish my workout. The BMR says 3896 to maintain my weight. But I've been tracking my calorie intake for the last 2 weeks and I stay under 1500 calories. Is that too much? I feel really great and have more energy. Can I stick to my routine or do I need to switch it up?

M&S Team Badge
Posted on: Thu, 03/31/2022 - 09:28

Hey Joseph, I actually think you could cut back the training time and still see benefits.

The normal recommendation would be to up the calories because 1,500 wouldn't be enough. However, I can't argue with how you're feeling. If it's working, roll with it. Once you start feeling sluggish or the program stalls, be ready to bump the calories up to at least 2,000.

Keep us posted, Joseph! All the best and thanks for reading M&S!

Posted on: Thu, 03/24/2022 - 19:52

Hello Roger,
I’m a 26 year old male and I’m 6’1 202lb. I used a TDEE calculator and my maintenance calories are 3,364. If my goal is to lose 2lb a week how much of a deficit should I be aiming for? I workout 6-7 days a week and according to my Apple watch I burn about 1800 calories a day

M&S Team Badge
Posted on: Tue, 03/29/2022 - 20:10

Hey Andrew, first off, make sure you're taking at least one complete day off from training (two would be better) because your body needs to recover in order to maximize your potential.

Start with 2,800 calories a day for two weeks. If you're losing two pounds a week, keep going at that rate until your progress slows down. Then, decrease by 100. Hope this helps!

Posted on: Mon, 03/07/2022 - 21:14

I am a 38 year old male and I have had bariatric surgery. It is hard for me to get the macros needed. I want to build muscle now that I have lost 140 pounds. I am weighing in at 235. I can still drop a little more weight but I want to gain muscle at this point. Any suggestions for someone in my position?
Thank you

M&S Team Badge
Posted on: Mon, 03/14/2022 - 19:44

Hey Adam, any restrictions from your doctor after the surgery? I can offer some insight, but whatever your doc says should override anything suggested here because of the surgery.

M&S Team Badge
Posted on: Sat, 03/26/2022 - 18:45

Since you said AT LEAST 75 grams of protein, I actually suggest starting with 200 grams per day to help you build that muscle. If you use eggs as a source of protein, use the whites only. Don't be afraid to eat some healthy carbs such as fruits, veggies, oats, and sweet potatoes as well.

M&S Team Badge
Posted on: Sat, 03/26/2022 - 18:46

Protein shakes would be a simple way to get that protein up as well. They are low calorie and easy on the digestion system.

Posted on: Sat, 03/26/2022 - 19:00

Thank you I will certainly start there and see how it goes. Appreciate it.

Posted on: Sun, 03/20/2022 - 20:46

The restrictions are really based on low fat diet, at least 75 grams of protein and fiber intake. I just really want to gain muscle back as some of that also goes with the fat loss and get stronger and healthier.

Posted on: Fri, 03/04/2022 - 19:53

Hi Roger I'm 5ft11 weight 211 I have lost 80 pounds in about 11 months with intermittent fasting and changing food habits I am starting one of the programs on the site to build muscle mass.i work out 4 times a week using the superset guide. I already have a pretty solid frame it said for me to consume 3100 calories to maintain my body weight I have about 25% body fat and need carbs and protein to build what would you suggest to allow growth but not add more fat.

M&S Team Badge
Posted on: Fri, 03/11/2022 - 21:42

Hey Will, congrats on the progress! That is incredible. 3,000 to 3,100 would work for you I believe. If you want to try to drop a little more fat, go down to 2,700 or 2,800. Seriously, let us know how this goes for you. Can't wait to see what kind of progress you make!