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: Wed, 01/18/2023 - 09:22

since this is asking about activity level, is this calculating BMR, or is it actually calculating TEE?

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Posted on: Tue, 01/24/2023 - 07:15

TEE (Total Energy Expenditure) is considered I believe as a part of the Harris formula that is included.

Posted on: Sun, 01/15/2023 - 21:50

Hi :)

I am 5'2" 215lbs. I have tried every nutrition plan out there, though nothing has worked except for low calorie, no carbs (bread, pasta, rice not carbs from fruit and veg), though it is not sustainable for me as I workout 4-6 days a week so I am hungry.

I have worked with a naturopath and done food sensitivity testing and the things that don't agree with me I have cut out but still no real results. I have had my thyroid tested and normal levels.

I basically have to workout 6 days a week for 2+hours and eat chicken and broccoli to get results, this is not a way to live, I do not want to be depressed and not enjoy food and life just to lose weight.

Advice is welcome please, I know I am not the only one out there like this.

M&S Team Badge
Posted on: Mon, 01/23/2023 - 13:25

Hi, Melissa. First and foremost, no, you're likely not the only one, and I'm offering this as a way for other community members to contribute.

Second, mind sharing how you're training, and what you have found to be the closest to successful for you?

Third, any other health issues such as injury or setback you're dealing with? I don't want to suggest something you can't do.

Posted on: Tue, 01/03/2023 - 10:35

Hi, I would like to increase my deadlift. Would it be too much volume if I lifted every day for 5 reps and increased the set by 1 each day. ie 1x5 60kg to 5x5 60kg monday to friday then add a kg for the following week, Sat and sun rest? I'm 58 yo male. Thanks

M&S Team Badge
Posted on: Tue, 01/17/2023 - 13:37

Yeah, that would be a little overkill. You could do that twice a week instead of every day, and see results because your body would have more time to recover. Try that for four weeks and see what happens.

Posted on: Sun, 01/01/2023 - 13:47

Hi, I am actually 190 pounds for 5 feet 7 inches. I want to go down to 155 pounds. If I hit the gym 4-5 days a week how many calories do I need not to feel light headed and loose weight? Best regards!

M&S Team Badge
Posted on: Sat, 01/14/2023 - 18:09

One common suggestion is that you have at least two of your meals in before you train. If you need info on how to set up a fat loss nutrition program, this may help.

Posted on: Sun, 01/01/2023 - 11:17

Hi, I am 56 and have always been active, have experienced surgical menopause, I am 5'3, 125 pounds, have low tolerance to carbs for bloating but love them. I traditionally eat more chicken and fish, very little sugar items, do well on a keto diet. Have the body type where back in the day I could build nice muscle appearance. Past couple years, move, quarantines, etc have affected energy and traditional workout methods. Running 5k, and going to the gym 3 to 4 days a week now as the new norm. Might sound dumb at my age but I've been thinking about bulking up, leaning up a bit. What would a good mix of cardio and gym would be good for that? How many calories, macro mix, etc would be good? Where is the best place for meal plans? Also i struggle with eating alot of food, most plans seem to require me to intake more food than I can fit in my stomach in a day and leave me feeling overfed. Any advice and direction would be so appreciated. I currently do 100 to 125 stomach crunch, lifts exercises, leg press and lifts, pull downs and row nautilus style machine for arms, 3 to 4 sets of 10 each increasing weights every 2 to 3 weeks.

M&S Team Badge
Posted on: Fri, 01/13/2023 - 08:59

Hi, Tammy. Let's try to knock these out one at a time.

First, no goal is dumb. If that is what you want to do, go for it.

Training three to four days and week and cardio two to three days a week with at least one complete day off is a good blend to go with.

I would suggest 1 gram of protein per pound of bodyweight, 1.5-2 grams of carbs per bodyweight, and .3 grams of fats per pound. So, if you were to do the math, that would be 125 pounds of protein, 185-250 grams of carbs, and around 45 grams of fats per day. Break those up over the course of 5-6 meals. Eat those meals when you can. I don't know your daily routine, so it would be hard to pinpoint exact meal times. You could talk to a local trainer or nutritionist if you need more individual help than what I offered here.

Also, a half-gallon of water will help.

If you need workout program recommendations, let me know, but we have many here on M&S that can serve you well if you want to find one for yourself.

Hopefully that wouldn't be too much for your stomach to handle.

Posted on: Sat, 12/31/2022 - 12:13

I'm 5"2 55kg. I recently lost weight due to stopping drinking but I also lost muscle tone. I want to tone up but I have RA and 7 discs out in back so certain exercises are out. I'm currently dumb bells 3kg and punch bag. Any ideas?

M&S Team Badge
Posted on: Sun, 01/08/2023 - 13:10

Congrats on stopping drinking. Talk to your doctor and come up with a game plan that would benefit you without negatively impacting your back and RA. Once you have that plan, take it one day at a time and move slowly.

Posted on: Wed, 12/28/2022 - 11:40

Hi, I'm glad I found your page as I am frustrated with all the apps - majority is for weight loss and none of them give comprehensive information taking in count all aspects (body type + age + goal). Namely I am a female, 48 years old, ectomorph body type and I don't want to loose weight. Namely, my weight has been consistent for the past 25 years (51 - 52.5 kg). I eat 3 meals (main meal is in the evening) don't believe in any specific diet and eat healthy balanced diet with hardly any sugar intake. I've previously exercised 3 times per week (vertical gymnastics) I am fit and used to be in good shape. That's the background, my current problem is that as I approach menopause, I have lost 2kg and struggle to keep my body muscle (it's as if my own body eats my muscle mass, yet I've gained stubborn insulin waist handles (also on lower back). I have since increased my training for 6 days per week and alternating vertical gymnastics with weight training days. I have increased my protein (in a form of whey protein shakes). I take handful of healthy supplements. The result is that I still struggle to maintain my muscle shape and get rid off the stubborn 'handles'. Also, the increased exercise has resulted exhaustion and joint pains, yet I don't even feel strain in my muscles. I hope you have some advise.

M&S Team Badge
Posted on: Sat, 12/31/2022 - 19:07

Hi, Ann. Thanks for reading M&S and for the comment.

The extra training may actually be counterproductive. I don't think you need six days of training. Four or five max would be plenty, and those other days can be used for recovery. Not sure how much you're eating with those meals, but if size is your prize, then you need to eat more than you traditionally would. This link might help.

Also, not sure about how you're training, so do you mind giving a brief overview of what you're doing? I might be able to offer suggestions. As for the handles, that can be a struggle. Hopefully after you offer that training info, we can come up with a solution to move you in the right direction.

M&S Team Badge
Posted on: Sun, 01/15/2023 - 11:13

Thanks for the extra info. Pole dancing is tough, so respect for that. I do think some elliptical or running would help as well.

I would go with a 50% protein, 35% carbs, and 20% fats plan. If you want to gain muscle, then I actually think upping the overall calories to around 1800 would help. Just make sure it's protein and slow-digesting carbs like oats and rice that you add. Also, when you're training, go heavy, as in last set to failure for each exercise. Make the muscles work so they can grow. Hopefully this will help you see more positive results.

Posted on: Tue, 01/03/2023 - 04:39

Hi, Roger,
Thank you for your reply and valuable information.
To answer your question about my training: for years now I've been doing pole dancing - the sports variant :) it is strenuous, covers resistance training, cardio and different muscle groups. Past 2 years, I've included weight training into the schedule. My daily calories count is between 1200 -1500 (estimate 40% protein, 45% carbs and 15% fat.) I also mentioned I'm ectomorph body type.
Thank you!

Posted on: Sun, 12/18/2022 - 15:23

Hi, I’m 6’0 320 at 25 years old. I want to lose weight and tone my muscles to become heather and create healthy habits for myself and kids. Are there free apps or a plan for workout routines and meal plans?

M&S Team Badge
Posted on: Tue, 12/27/2022 - 08:31

Hi, Tyler. Yes, there are apps out there, and there are a bunch of free workouts and programs that can help you here on M&S. We also have free guides to help you set up your own nutrition plan. Check this out below, then let me know how many days per week you think you can train, and I will find a workout program that can help you.

Posted on: Sun, 12/11/2022 - 17:17

Hey!! I am a 17 year old female weighing 139 at 5 foot 4, and I am trying to slim down to 130 and tone up my muscles, I was a soccer player so I have a lot of muscle, but since finishing soccer I have put on a little fluff. Would eating Whole Foods help me to reach my goal or what should I incorporate into my diet?

M&S Team Badge
Posted on: Mon, 12/12/2022 - 20:25

Whole foods is the ticket, Rylea. Here is a guide for fat loss that can help you as well.

Lisa Gilmore
Posted on: Wed, 12/07/2022 - 10:28

Help! 51 going through menopause female. Currently 140 & 5'2....2yrs ago I was on a strict keto diet and got down to 112, loved it but wanted more muscle gain. With no direction I gave up and now ready to start over again but want to do keto again or be skinny fat. I know I can't loose fat & gain muscle at the same time. Should I just stick to a HITT program to get this 20 lbs off then focus on weights? Also, can you please help with my macros I get so afraid of eating too many carbs.

M&S Team Badge
Posted on: Thu, 12/08/2022 - 07:15

Hi, Lisa. Start with this as it could help you out with some of the nutrition.

A combination of weights and HIIT cardio could serve you well to lose that 20 pounds. I would also suggest talking to your doctor as well as a local nutritionist to help you set up a personal plan.

Posted on: Wed, 11/16/2022 - 15:19

I'm a 49 years of age female and I weigh 208lbs
I few years ago I weighed 220 and I got down to 150.
Unfortunately I lost focus and motivation. I dont know where to turn to. There is so much information out there and it's all to confusing. I do great if I have a planned set routine and a meal plan. I work well on a stick routine. But I just don't know what to do. I don't understand all the information. Any help would be greatly appreciated

M&S Team Badge
Posted on: Tue, 11/22/2022 - 08:59

Hi, Deanna. How many days a week can you train, and are you going to work out in a gym? I want to make the best recommendation possible.

Posted on: Sun, 11/13/2022 - 02:34

Hey, there! I’m 20, 168cm and 73kg. I just started going to the gym for like the first time ever in my life, I would like to know if y’all could help me with some working out plan. My main goal is to put on muscle while maintaining my current weight if that’s possible and would you mind referring a diet plan also, can’t seem to find a proper one over the website. Thanks!

M&S Team Badge
Posted on: Sat, 11/19/2022 - 09:13

This guide should help with your muscle building goals.

This program should help you out in the gym.

Mohamed hussien
Posted on: Tue, 11/08/2022 - 02:54

Hi, i'm 20y, my body height 172 with bod weight 84kg
And i want to practise at home without any tools.
My goal is build up muscles and losing fat at the same time.
What is the suitable nutrition&workout plan.

M&S Team Badge
Posted on: Thu, 11/10/2022 - 06:57

Very few people build muscle and lose fat at the same time, so focus on fat loss first. This will help.

Here is a workout you can try.

M&S Team Badge
Posted on: Thu, 11/10/2022 - 06:57

Very few people build muscle and lose fat at the same time, so focus on fat loss first. This will help.

Here is a workout you can try.

mai kamal
Posted on: Fri, 10/28/2022 - 07:37

hi, I'm 25 y with 48 body weight and 160 cm height I want to build up my muscles and gain strength, especially in the back, and upper limbs, and reshape my body esp. the lower limb what kind of diet should I be on? and what type of workouts do you recommend

M&S Team Badge
Posted on: Fri, 10/28/2022 - 18:51

This should help with diet.

Let me know if you plan to train at home or a gym, and I will offer a workout plan.

Posted on: Sun, 10/16/2022 - 16:49

I don't see the instructions on this page for adding calories for muscle gain after the maintenance calories are calculated.

M&S Team Badge
Posted on: Sun, 10/16/2022 - 19:48

Good point, Will. I will speak to an editor about that, but in the meantime, check this out because it may help you determine what you need.

Marissa T
Posted on: Tue, 10/04/2022 - 15:38

Hello, I am very active (6-7 days a week workout). I am 5'5, 164 and heavy lift. I follow the workouts on this page but I cant seem to make much progress even if I do more cardio (1-3 miles) or lift heavy weights (progressive overload). WHAT do I need to do. The workouts have definitely given me a great figure though!

M&S Team Badge
Posted on: Sat, 10/08/2022 - 17:13

I appreciate the info you shared, Marissa, but what is "progress?" What are your goals? Share some insight on that and I may be able to help you.

Posted on: Wed, 09/28/2022 - 15:59

Hi,I need some guidance…I am a 25 yr female, 5"4 and weight 127. I seem to have a very soft body and I'm trying to tone it up. I have kinda big arms arms, slender body and a flat butt. I want to lose the excess fat in my problem area(arms) whilst trying to retain whatever muscle mass I have and also gain some(glutes). I can workout minimum of 4 days a week. Any help with what program I should follow and the calories & protein required to get to my destination will be greatly appreciated! Thank you.

M&S Team Badge
Posted on: Wed, 09/28/2022 - 21:30

Nutrition information can be found here.

Workout for you here.

Hope these help, Sona. Thanks for reading M&S!

Posted on: Mon, 10/10/2022 - 00:41

Thank you, Roger! I would like to add 2-days of glute focused leg workout each week. Can you suggest anything for this?

M&S Team Badge
Posted on: Mon, 10/10/2022 - 17:11

This article has three workouts. Pick the two you like best and add them on.

Posted on: Tue, 09/27/2022 - 23:46

I am a 57 year old female, 5 feet 2 inches, 140 lbs + or - a couple of pounds. I have exercised most of my adult life and have been in amazing shape up until November 2019 when I started menopause (just about 3 years ago). Before menopause I weighed 128 lbs which was perfect for me and I was very toned and fit. As soon as menopause hit, it all changed for me...I gained weight, felt awful and sluggish. I still worked out and ran a few mornings a week. Fast forward to now....I am feeling a little better and I am consistently working out and doing 3-5 mile runs 2-3 morning s a week but I do not get sore at the gym and I can not get my toned definition back in my upper body. I have been up-ing the weight but still not getting results...please help!

M&S Team Badge
Posted on: Wed, 09/28/2022 - 21:20

Hi, Joan. Not sure how much weight you gained or if you're dealing with any medical issues at the moment, but this guide may help.

Also, don't gauge soreness as a form of progress. If you've been training that long, then your body is used to the work you're doing, which means you're not likely to get sore. It could be several factors that are in play, and it is more challenging to maintain or get back that toned look as you age, but it is possible. Not sure how you train, but have you considered supersets and circuits? If not, give those a run for a couple of months.

Posted on: Thu, 09/08/2022 - 09:08

Hello, thank you for this resource. I have been on my fitness and healthy eating journey for about two months now and have lost 10lbs, over the last two weeks I seem to have hit a plateau even though I have been exercising vigorously and tracking everything I eat. I am a 5'6, 185lb female and I am 39 years old, I am trying to drop another 20lbs. I have a sedentary job but I spin 5-6 days a week and the bike says I burn approximately 1000 calories in a 45 minute workout. I use myfitnesspal to calculate calories, which are set to 1470 per day. I suspect the plateau may be because I am not eating enough, but I am having a really hard time finding a calculator that will accurately tell me how many calories to eat with the amount of exercise I am doing. My husband thinks I maybe undereating by 500 calories a day (that seems excessive to me) and he believes I have slowed my metabolism by undereating. I usually do not feel hungry during the day. Please help!

M&S Team Badge
Posted on: Sun, 09/11/2022 - 07:43

Congrats on the 10 pound loss, Jenn. How long have you been on the plateau? If that weight loss is in the last two weeks, then it's too soon to determine if you've hit a plateau. Your body isn't going to drop that much for that long. You might want to up your protein and fats in the early part of the day. That could help. Your husband is right about undereating and how it will slow your metabolism. Don't be afraid to up those calories once a week to refeed the body. Other than that, it's just a matter of consistency and patience.

M&S Team Badge
Posted on: Mon, 09/19/2022 - 08:12

Upping the calories once a week would be suffice, and I think shooting for 2,000 or even 2,200 on those days would be ok.

Posted on: Mon, 09/12/2022 - 06:55

Hi Roger, thanks for the answer. The ten pound loss was over a two month span, now the scale has not budged for close to three weeks. Is your suggestion to up calories everyday or just once a week? Is it possible for you to give me a calorie goal. Again 5’6 female, 185lbs currently, 39 years old, sedentary job with 45 minutes of spinning 5 times per week. Thanks!

Avraham Even-Haor
Posted on: Wed, 09/28/2022 - 15:00

Hi I just lost 12 kilos in 6 weeks. Keto vegan high protein diet with HIIT , swimming, wheelchair hikes, and resistance training. Almost no muscle mass loss. I suggest you up the calories considerably, choose a high carb /low fat (my usual profile 60-20-20), or low fat/high carb (60-25-15), and do HITT or resistance training several days a week (30 - 60 minutes) as well as your spining. you ll break the plateau big time.

Christina Erdman
Posted on: Wed, 09/07/2022 - 20:33

Hello, I am 59 years old, 5'3 and currently 143lbs. I have worked out for many years doing things like strength training, run club, boot camp, swimming etc. Once everything shut down and I was unable to go to the gym and suffered a leg injury, I have struggled to get my weight down. Oh, and I am post menopause but do take HRT, and have very bad feet so I am unable to do high impact exercises. I mostly walk outside and on the treadmill in the gym, alternating between steady state and incline intervals.
I eat a very clean diet, almost 0 processed foods, lots of veggies, lean protein and healthy fats. I just started the Summer Shape Up Women's 6 week fat burning work out. Is that a good program for me or would you suggest something else?
Thanks in advance!

M&S Team Badge
Posted on: Sun, 09/11/2022 - 07:39

I think the 6 week workout you chose is the perfect one, Christina. Don't be afraid to add yoga to the routine as well. That can help you get your heart rate up without the impact on your feet. I might also suggest the elliptical instead of the treadmill for the same reason. Good luck, and thanks for reading M&S!

Christina Erdman
Posted on: Sun, 09/11/2022 - 20:28

Thanks so much for your reply, Roger! I used the BMR calculator and I am worried it's calculations are too high for me and I would gain more weight. Is there another way to confirm what an accurate caloric intake should be to lose weight?
Thanks again!

M&S Team Badge
Posted on: Mon, 09/19/2022 - 08:05

We stand by this one. I would suggest trying the numbers they provide for at least seven days to see how it goes for you.