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.
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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. -
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).
2.3K Comments
Hi my name is Andrew I've been consistent at gym since around January with the exercise lifting weights at the moment I'm on this workout 5 days a week push pull legs push pull for big muscle groups I have been doing four exercises four sets each and for the smaller then doing free exercises four sets each with cardio at the beginning and then cardio at the end My main goals is realistically I'm trying to lose weight but build muscle The last time I weighed myself a few weeks ago I was around 110.8 kg My goal is to get around 90 to 85 to maybe 80kg I'm currently in a calorie
deficit but the thing is I don't know if this is too much output I was told by a person at the gym he looks like a very strong maybe a bodybuilder is this good for me or am I doing far too much if is there a program for weightlifting that you would recommend I'm afraid of hard work just trying to make a change and lose this weight and build muscle thank you
Hi Andrew, you mentioned that your goal is to lose weight and build muscle. Have you lost weight so far since January? If so, I would tell you to simply keep going with what you're doing if it's working. Now if not, and you need a new program, we have many to choose from at the link below that can help you get going in the right direction.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
My understanding is that human beings are only capable of "burning" 22-25 kcals per pound of stored fat per day. Under extreme starvation-controlled studies, the number may climb to 31. If you can get a proper scan or weight submerged in a tub of water at a lab, you will know your body fat % and therefore your approx # of pounds of fat. Knowing this, you can be conservative and use 22 cal/lb of fat, as a starting point, to know how much of a deficit you can set, also considering your exercise output and BMR ... keep in mind that you have to search to get a good output calculator that accounts for your weight, speed, elevation change, temperature, humidity, etc. to give you a number anywhere close to reality. If you attempt to "burn" more than 25 cal of stored body fat per day due to your deficit, you will not ... your body will burn muscle at that point. In addition, if you are on a high protein diet and low processed carb diet (which generally helps increase insulin sensitivity ... a good thing), just make sure that you keep your total calories from protein between 35 and 45% of your total daily calories ... if you exceed that % your liver can't keep up and you will be heading towards protein poisoning. Also, you need a minimum # of grams of fat per day per pound of lean body mass ... I can't remember off the top of my head but you can find that ... maybe 0.5 grams/lb of lean body mass but double check that. Speaking of carbs, they are not an essential input ... they can be useful if you are doing endurance sports for multiple hours ... protein and fat are essential. "Close to the hoof and close to the vine" is generally a good approach. Best of luck to you!
Hi. I am currently 230 lbs and I am 5’7”. I am following your Monday-Friday body part split workout routine. I also play pickleball 6 nights per week. So I am burning quite a few calories each day. My BMR says 2961 calorie intake to maintain. Which I will subtract at least 500 calories because I am trying to lose body fat especially in the stomach area. However I need to follow a diabetic friendly diet. So high refined carbs are basically out as well as sugar. Any suggestions for a diabetic friendly diet to add muscle while losing fat at my activity level? Thank you for your help.
Hi Gerry, I would suggest going with foods such as Lentils, Chickpeas, Quinoa, Steel-cut oats, and Black beans because high fiber prevents glucose spikes. You could also add more veggies since they are high in volume but low in calories. Healthy fats can also stabilize hunger. So, go with avacaco, walnuts, and chia seeds.
I hope this helps!
Hello,
In September 2025, I weighed 217, age 61.5'3".
Complete hysterectomy. No hormonal therapy replacement. I start my work out right after I go to the restroom each morning I use my weights as I'm doing my stretches leg lifts side crunches other stretches on my legs then I'm on my rebounder leg raises High lifts then I go to my shaker machine or vibrating machine I drink on my first 16 oz of water have one cup of coffee then I commenced to walk I walk a mile in 20 minutes in my backyard have been doing that for some time I am plateaued at 187 I have a quarter cup of my own homegrown kefir grapes apples and pairs three wedges each whole grain crackers three that's my breakfast. I don't drink sodas or fruit juices and when I cook my Meats they're usually baked or air fried I just can't seem to lose anymore I may be doing something wrong I don't know. I cannot get rid of my belly I have muscle in my stomach on my sides legs are fine arms are getting there just need a physical routine that I can go by to do different parts of my body I exercise basically every day I do something as far as exercising my body parts so input please thank you
Hi Mary, thank you for reading M&S.
Love the details. Thank you for sharing that. Congrats on the progress you already made. After 30 pounds, the body is going to naturally start resisting. The stomach fat is going to take more time because even though it was back in September, your body is still adjusting to life after the hysterectomy. I believe it took my wife almost a year before she felt like herself physically on a daily basis again.
That said, I think one of the routines in the link below will help you, but I also highly encourage you to talk to your doctor about this before you go all in. I offer this link because there are several programs, and I don't know what your preferred scheduling looks like. I believe with the training along with adding more protein to protect your muscle mass that you already have, you can get back on the road to losing weight and bodyfat again.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hello,
First off, thank you for all your advice here! It is really helpful to read your answers.
I am a 46 year old female, 5'7, 159 lbs, and my maintenance calories are calculated at 1990 (lightly active) or 2247 (moderately active). I strength train 4-5 times a week, with two very intense days. I also do cardio after each session. It's usually Zone 2 (incline walking or stairmaster until I hit 200 total calories on my Apple Watch).
I did a DEXA scan in January that put my RMR between 1400-1600 (depending on the formula).
I have kept my calories around 1500-1600 on average (some lower days, some higher days) for the last 6-7 months or so. I lost 25 pounds over the last six months at a slow rate, typically 3-4 pounds a month, sometimes less. But in December and January I've slowed down a lot and plateau'd several times. It took me over a month to go from 160-ish to 159. Now I've hovered between 157-160 for the last month.
My question is: How do I break this slow stall and start losing more consistently again? Do I need to change up my nutrition or fitness routine? I would like to lose at least 10 more pounds and keep trying to tone up. Thank you!
Hi Sharon, thank you for reading M&S!
First off, congrats on losing 25 pounds. That is no small feat. These plateaus are common after consistent progress. The key is to change something up to get you moving again. A couple of simple suggestions would be to shift your cardio so you are burning more calories each session. Going from 200 to 300 can make a difference. You could also add 1 HIIT session a week to change things up.
With nutrition, I'm not sure if you should go much lower than you are, but you might shift the type of food you're eating or occasionally eat your first meal later in the morning. That could also help. Also, I don't know if supplements are in your plan or not, but that could be a final key to unlocking more potential. That could be an energy supplement, whey protein as a lower calorie option, or supplements to help aid fat loss.
Hello,
Im very new to calories calculators and im a not sure how to categorize my activity level. Im a 37yo female, 197lbs, 5'4", dexa scan showed 46% body fat. I have a desk job that keeps me sedentary throughout the day but I walk 3-4 times a week for 45 minutes at a 3mph pace on a slight incline. Is that considered Light Activity?
My goal is to incorporate your 8 Week Beginner Fat Loss program along with my current walks, would that put me up to Moderate Activity?
Lastly, how often should calories be recalculated when you are losing weight?
Thanks!
Hi Vicky, thank you for reading M&S!
The walking would be light activity, and doing the 8 Week program would definitely bump you up to Moderate. Since you are going to be training with that program, I would suggest putting moderate as your activity level when determining your calories.
If you have short term goals, then stick with the same calorie totals until you reach those goals and then adjust. If you are thinking long game, then I would suggest that ever couple of weeks you adjust the calories accordingly.
Feel free to check back in with questions along the way. We are here to help.
How do I set a calorie deficit to lose weight
Hi Cindy, once you know your BMR, you simply eat a less total daily amount of calories. 3,500 calories is the equivalent of one pound. If you eat 500 less than that BMR number (provided it isn't too low), then you can lose on average one pound a week. I hope this helps!
I’m 38 years old, 165 lbs and am 5’1. I was very active until I got a bulging disc and it’s still painful from my lower back down, but it’s getting less every day. I’m in physical therapy and I’ve been working out again for the last 2 months consistently. I’ve worked my way up to now working out 5 days a week 45-60 mins. I utilize workout videos on YouTube for HIIT, Pilates, cardio and strength training. I lift 5-10 lbs with ease. I do 5,000-8,000 steps a day and brisk walk outdoors after meals. I just started eating smaller clean meal throughout the day. Is there anything better I can do to lose weight and gain my strength back?
Hi Heather, unfortunately for something like your issues, it is a matter of time and patience. I would suggest staying consistent and listening to your PT. Hopefully you continue making progress and get cleared for full training again soon. We appreciate you reading M&S!
I am 80 yrs and have hit a plateau at130 lbs how can i keep on losing I want to go to 110
Hi Vi, I admire that you are still trying to get better. Thanks for reading M&S.
I am not sure what you are doing now, but some people have tried fasting for a day to help break that plateau. Others put more emphasis on physical activity (more aerobics or walking). If you want to share what you have been doing, that will help me come up with ideas that may be new for you.
Would this be accurate for a 47 year old woman with underactive thyroid & perimenopause?
Hi Helen, it would be close, but I can't guarantee it would be precise. If nothing else, it would be a solid starting point.
Hi, How accurate is this calculator. I used a culculator from bradnewton.com and it has so much difference. so as a beginer im confused. tis one says 2500 but brad says 1300. its very much difference. please help me with this issue. im 45 y old, weight 159lb. height 5ft 9inches. im moderate active just started gym from a month (5 days /week.) i want to reduce weight without loosing muscles
Hi Faisal, we feel ours is very accurate. I don't know the other one. So, I can't assess it. If others know them, they can chime in here.
Hi,
I’ll be turning 54 soon. I weigh 224lbs, and I’m 5’8”. I’ve had back to back health issues and several surgeries for over the course of 5 years and then had a couple health issues for 2 years after that. I was put on medication that caused extreme weight gain as prior to that I was in fabulous shape (weighed between 135lbs to 150lbs (depending being on or off season) and even competed at one point.
I used to workout regularly, even during chemo treatments for 1 year, but not for some preventative and some unrelated to cancer (7 over the course of 3 years) , but haven’t worked out much these past 2yrs bc of health issues until about a month ago. I got pneumonia 2x, had to provide elderly parent support and geriatric animals with health issues.
Both animals are no longer alive and I just started this 8 week fat loss program today. Up to now I’ve had a pretty sedentary lifestyle (office job & studies) minus walking my former cats around 1-2 miles 2x/week and then doing cardio (walking) for 1hr 2x/week for the past month.
So what would you recommend as far as caloric intake for fat loss and lean muscle gains? What macros would you recommend?
My goal is to get back to my weight prior to health issues which was 145-150lbs. I know it’ll be harder to lose weight now bc of medication, post menopause (surgically induced), unable to take hormone therapy, and now being obese.
The BMR calculates to:
Sedentary Activity: 2034 cal
Light Activity (2-3x/wk): 2331 cal
Mod activity (3-5x/wk): 2628 cal
Any help would be appreciated. Thx.
Hi Autumn, you have been on quite the road, and I admire that you're working to move forward after all you've been through!
I would personally suggest starting out with Light Activity calories for now since you would be doing the workouts. I would not focus much on decreasing beyond that but rather emphasize the activity you're doing. After a few weeks, you could check your progress and reevaluate. If you feel you can do more training, then increase the activity. If you don't think you can go beyond what you're doing, then you could start to slightly decrease calories.
Because of the adversity you've overcome and trying to see how you progress, I would focus more on keeping this as simple as possible and getting consistent. You may be surprised how much that alone can make a difference.
Keep us posted, and thank you for being here on M&S!
Hello, I’m a 53-year-old female, 171 cm tall and 68 kg. I exercise moderately 3–4 times a week, but have a mostly sedentary workday. My BMR is 1,879 calories.
How many calories should I reduce per day to lose fat? Also, which of your programs would you recommend to help me lose fat while gaining muscle?
Thank you!
Hi Camila, thank you for reading M&S!
I would suggest going with 250 below BMR and combine that with a goal of burning 250 calories a day. Between the two, it would come up to 3,500 a week, which is .5 kilograms.
As for programs, we have many programs here to consider. If you don't find any that suits you here, let me know if you are training in a gym or at home, and I will see what I can find.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Sie errechnen einen angenommenen kalorienverbrauch aufgrund der angekreuzten Trainingshäufigkeit mit dem Grundverbrauch zusammen. Bei mir passt die Zahl sehr gut auf meinen Verbrauch (gemessen mit Galaxy6)
Translated (German): They calculate an assumed calorie consumption based on the selected training frequency combined with your baseline consumption. For me, this figure fits my consumption very well (measured with a Galaxy 6).
I am 45. Male. 196lbs 5'9. Little muscle. Skinny fat.
Im currently following your beginner dumbbell program. Im rating 1700 calories per day 180/150/60 grams protein
Carbs and fats. The calculator says my bmr is around 2800. How should I adjust. Trying to burn fast and gain muscle. Thanks in advance.
Hey there, I don't know if you need 2800, but you certainly need more than 1700. I would suggest going 200/200/60 starting out. That would be roughly 2140 calories. This would provide the energy you need, provide the protein necessary to protect muscle, and help you lose weight safely.
Thank you for your response. I will adjust accordingly and try it out.
975
Calories Required to Maintain Your Current Bodyweight
Hola te felicito por todo tu contenido
Soy una persona principiante haciendo ejercicios con pesa llevo 3 meses y me acostado mucho seguir el ritmo, pero no quiero parar ya que deceo tener una veges mas digna , peso 108 kg con 51 años y mido 1,74 y sale que debo 2845 calorias cuantas calorias menos deberia restar por dias
Hola Héctor, te sugiero empezar restando 250 al día mientras intentas quemar 250 más. Si haces ambas cosas, serían 500 al día, lo que resultaría en 0,5 kilos a la semana. Es un comienzo constante que te ayudará a adelgazar y a proteger tu masa muscular. ¡Gracias por tus amables palabras y por leer M&S!
Translated (Spanish): Hello, congratulations on all your content.
I'm a beginner doing weight exercises. I've been doing it for 3 months and I've been trying to keep up a lot, but I don't want to stop because I want to have a more decent figure. I weigh 108 kg, I'm 51 years old, and I'm 1.74 meters tall. It turns out I owe 2,845 calories. How many fewer calories should I subtract per day?
My answer: Hi Hector, I would suggest starting by subtracting 250 a day while trying to burn an extra 250. If you do both that is 500 a day, which would result in .5 kilograms a week. That is a consistent start that will help you get leaner while protecting your muscle mass. Thank you for the kind words and for reading M&S!
Hi, I am 34 years old, 162cm and weigh 81kg. I need 1877 calories per day to maintain but would like to lose 20kg. Should I follow the 250 less and burn 250 per day as well?
Hi Fadwa, yes that would be my recommendation. That would help you drop 1/2 a kilogram a week. After a month, you can reevaluate and assess your progress. Thanks for reading M&S!
Hi i am 160cm and weigh 69kg. Its says i need 1670 calories per day to maintain my weight. How many calories should i cut down by to lose roughly 10kg?
Hi, Sarah, I would start with 250 less a day while focusing on burning an extra 250 a day. That is 500 a day, or 3500 a week, which would lead to a half-kilo weight loss a week. This would be a healthy and safe way to drop down. I'd be afraid to suggest eating too much less than that starting out.
Hi. Im 34 years old and 181cm weighing 147kg. my maintenance was calculated at 3786 calories. I want to lose fat and surely eating 3286 calories isn't going to help me burn the fat is it? seems highly excessive calories?
Hey there, actually that is a good start. 500 below maintenace per day is 3,500 a week, which would be .5 kilograms a week. If you were to burn 500 calories on average with your workouts, that is another half-kilogram. That would be 1 kilogram total with minimum risk of sacrificing muscle. It would be a solid start.
Hi, 20yr old 163cm and 69kg. So my maintenance was calculated at 2086 calories, I wanna build muscle and lose some weight ,so I hope that the experts help me on how much calories should I decrease. Also can I be 55 or that’s not possible… Ty
Hi Hissah, yes it is possible. I would suggest sticking with the calories where they are and emphasizing protein. That will help with the muscle building. Once you start gaining some muscle tissue, that will help you lose the bodyfat. It is a longer process as we get older but definitely possible.
Hi! 17yr old 5"10, 250 lbs. my maintenance was calculated at 2962 calories?? surely this cant be right. I'm aware its less accurate in the very overweight, so I'm wondering if there is a way to get a more accurate answer?
Hi Jake, what is your specific goal? If it is to lose fat while maintaining or adding muscle, and you are active, then that is actually correct for maintenance. The objective would be to eat less than that for fat loss. So, if you're dieting for fat loss and 2962 is the maintenance number, then eating around 2400-2500 would be recommended.
Hi,
I’m 6ft 3 and currently weigh 210lbs (down from 225). I’m a thrower so aiming to get my body weight up but at a sustainable pace to reduce accumulation of body fat. I am currently throwing x 3 days a week, lifting x 4 days a week and swimming x 1-2 times a week. I am eating around 3,400-3,600 cals a day and consistently completing my exercise as programmed but seem to be holding fat around my stomach yet not gaining weight. I have a decent amount of muscle, I aim for a 40/30/30 macro split and yet I’m not gaining weight in areas other than my stomach. Any suggestions as I’m at a bit of a loss constantly lowering and then increasing my calories.
Hi Tom, thank you for reading M&S!
I am not sure if any of those workouts are taking place on the same day or not, but you may need to take a little extra time off for recovery so the muscle tissue can recover and grow.
The issue with stomach fat is that is the last place you will see it go. So, if that is the priority, then you need to slowly decrease the calories you are eating. If you are at 3,400 now, then I would suggest going down to 3,000 for a while. I would also adjust the macros to 50/30/20 (Protein, Carbs, and Fats). The extra protein will protect and help with muscle growth, and the lower carbs will be less likely to be stored as fat but still enough to get you through training.
That is where I would start if I was in your shoes. Are you able to take supplements, and if so, have you considered any fat burners? That could be the final missing piece.
Hi Roger,
Thanks for this, I currently do throws and lift on two days a week then lift on two separate days with some light cardio the same day (walking or low intensity cycling) and then swim or walk at a low intensity on rest days. Is it likely that stomach fat will reduce if I remain consistent and eat at the same volume with a different macro split as you say 50/30/20 instead?
It is going to take time, but yes. Your overall plan may have to evolve as you get leaner and see results, but you can get there. 50/30/20 will definitely serve you better than 40/30/30 in my opinion.
Hi! I am a female who is 24 years old. I am about 5'1" and 100-105 lbs; I have a muscular build. I strength train 4x per week and perform 30 minutes of cardio 4x per week. I am active outside of the gym and get about 12k-17k steps every day. My BMR if I put moderately active is 1,980. If I state that I am very active, my BMR is 2,205. What number is more suited for me? I am currently eating 1,800-1,850 and I feel like my body is not responding very well to either fat loss or muscle gain (plateau?). I think I need to reverse diet to one of the calorie numbers stated above and get out of a deficit. Does this sound correct?
Hi Nicole, I would suggest you are very active. You may be stuck in a plateau, and the higher number of calories can help you break out of it. The reverse dieting idea is a good one, and that is how I would do it if I was in your position. Best of luck, and thank you for reading M&S!
Hi! I am 26yrs old and currently weigh 76kg at 186cm. I was around 65kg this time last year after previously being 94kg a few years ago and I feel my metabolism is burnt out possibly after those years I lost weight and consistently ate around 1400 calories a day. I currently do between 10k-20k steps a day at my job and then got to the gym 4-5x a week for weight lifting. I have been trying to tone up a little for my holiday in a few weeks but after 4 or 5 weeks haven't seen the scales move while eating 1500 calories and starting to thinking my metabolism is really bad and need to eat 800 or something. Using the calculator with moderately active it suggest 2886 calories to maintain so am confused why 1500 seems to be doing nothing, any help would be much appreciated!