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, 07/10/2024 - 22:13

Where' the "see instructions below for using this number for muscle building or fat loss"? Thanks .Nick.

M&S Team Badge
Posted on: Thu, 07/18/2024 - 10:09

I can pass that suggestion on to the editors, Nick. Thanks for the comment.

Posted on: Mon, 07/08/2024 - 18:52

Hello, i’m a female 16 years old 164 cm ,68 kg , i train 6 times a week (2 upper body (1.5 hour) /1 lower body (1.5 hour)/3 cardio (one hour treadmill walking 10 min jogging 10 min sprinting 5 min + 20 min abs )) .
I’m trying to lose body fat and gain muscle i chose moderate exercise 3/5 tomes a week and it gave me 2368 calories should i eat around 1700 Calories to lose 0.5 kgs per a week and how much would it take to actually have visual results. Well i started this program 3 weeks ago i eat around 1700 calories and train that way and i weigh my self weekly but i lose 300 g only( each week ) i see a bit of increase in my strength and by the way i eat around 140 g of protein, so should i drop the calories more to see more fat loss ? If you think of any advice that would help me out with my journey and would fix anything please tell. I hope you see my comment, i would appreciate your feedback.

M&S Team Badge
Posted on: Fri, 07/12/2024 - 08:11

Hi Alae, thanks for the comment and for reading M&S!

Since you are trying to lose fat and gain muscle, it is going to take longer to see the fat loss. As a matter of fact, the strength increase may be a sign you are gaining muscle. I would actually suggest bumping up your activity level because you are doing more than moderate exercise.

I would say give this a few more weeks and see what happens. If you are noticing any more changes, then you could pivot and make adjustments. I will also leave this up so other folks can chime in if they like.

Best of luck, and let us know how it goes!

Posted on: Sat, 07/06/2024 - 08:59

Hi, I’m 31, Female, 169cm and 53kg. I do strength training 5-6 days a week and clock about 8-10k steps daily. What should I indicate my activity level to be? Am trying to see if I can recomp to increase muscle mass whilst on maintenance calories.

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Posted on: Thu, 07/11/2024 - 05:12

I would suggest you use "very active."

Posted on: Sat, 07/06/2024 - 01:21

I am 51 yrs old, 5'9", 202lbs and lift weights 4-5 days per week, 1.5 - 2 hrs per session. I have a bigger frame. I have been wanting to get down to 175lbs but haven't been able to lose ANYTHING. I keep my calories intake around 1,800 calories per day and have lost NOTHING. The BMR calculator says I should eat 2,800 calories, 1,000 calories MORE than I do now! I have heard I needed to eat more, but I fear gaining weight. I have heard I should increase my calories, but try to get into a 500 calorie deficit by BURNING more calories, not restricting them. Thoughts?

M&S Team Badge
Posted on: Thu, 07/11/2024 - 05:03

Hey Ed, thanks for reading M&S.

Not sure who you heard the theory about increasing the calories to a 500 deficit and burning more, but I agree with it. Restricting the calories that low is putting yourself in starvation mode, meaning your body will start storing anything you feed yourself. I would suggest going up to 2,300 with emphasis on protein and adding in more steady state cardio. If you're healthy and capable of doing so, a fat-burning supplement may help you as well.

Marianne Navarro
Posted on: Fri, 06/28/2024 - 17:42

Hello, I'm a 52 year old female. I am 5' 0" and 148 lbs. I am trying to lose fat and gain muscle. I strength training M/W/F and walk 8-10K steps 7 days a week. I chose light activity on the calculator which said 1838 calories. Should I be eating 500 less calories than 1838? Can you tell me the macros you recommend so I can lose fat and gain muscle?

M&S Team Badge
Posted on: Fri, 06/28/2024 - 20:41

Hi Marianne, if you are walking 8-10K a day, you are not lightly active. I would suggest bumping that up at least one level and getting a new number. Whenever you get that number, then 500 below that would be a good starting point. 1838 in my opinion is too low for you walking that much and training.

Posted on: Tue, 07/02/2024 - 21:58

Thanks for your reply. I re-calculated my BMR (2071) and subtracted 500 to get approx 1500. I also read M&S Expert Fat Loss Guide article. I believe I'm an endomorph. So in order to lose weight and NOT lose muscle: Protein 162g, Fat 50g and Carbs 100g. I have also started Zone 2 cardio (Tu/Th) when not lifting(M/W/F). What is the best way to determine lean body mass?

M&S Team Badge
Posted on: Mon, 07/08/2024 - 07:55

To determine how much lean body mass you have, you can get a bodyfat test done. This can be done with calipers or a electronic test via a scale or machine at a local gym if they have one. Calipers will be the tried and true standard, though. If you buy a pair, instructions should come with them to help you determine your percentages.

Posted on: Tue, 06/25/2024 - 17:35

I have issues with sticking to my macros and being strict enough with my diet to really do a cut phase. Especially on busy days where I am traveling. I'm not a meal prep fan. What can I do?

M&S Team Badge
Posted on: Wed, 06/26/2024 - 19:56

Hard answer here, Kim, but it is the best one I got. Start becoming a fan of meal prep. Otherwise, you can try to find the healthiest places to eat when you travel. No real shortcuts or simple ways to make nutrition easier. Sorry I can't be of more help, but I will leave this up for other members of the M&S community to chime in.

Posted on: Wed, 06/19/2024 - 07:10

I hope you're doing well. I need your help with some questions about my fitness and nutrition plan.
Here are my details:

Weight: 50 kg
Height: 153 cm
Body fat percentage: 18.9%
Age: 41
Gender: Female
Strength training: 5 days a week (3 days upper body, 2 days lower body, 1.5-hour sessions)
Daily activity: 30-34k steps per day, 7 days a week
My goal is to build more muscle without gaining too much weight or fat. Based on my research, my maintenance calories are estimated to be around 2,147. Is this number accurate, or could it be too high considering my stats and activity level?

I would appreciate your guidance on adjusting my caloric intake to support muscle growth while keeping fat gain to a minimum. Any advice on macro-nutrient distribution or other tips would also be very helpful.

Thank you

M&S Team Badge
Posted on: Thu, 06/20/2024 - 08:30

Hi Joanna, thank you for reading M&S!

If you are looking to add size, then you will need more calories since you are taking so many steps. However, I understand the desire to keep fat gain to a minimum or none at all if possible.

So, I would suggest starting at 2,500 calories a day and sticking with that for at least two weeks. If you see no change, up it 100 a day for another week, and so on until you start seeing the results you want. Once you see changes in the wrong way, then back off a bit.

As for macros, I would go with 40/30/30 percents in protein, carbs, and fats to start with. Again, roll with that for two weeks and see how you do. I will leave this open for others to chime in with their own tips if they like. Keep us posted on how you're doing.

Posted on: Thu, 06/20/2024 - 09:13

Thank you for your response and the valuable insights from M&S!
I appreciate the detailed advice on calorie intake and macro distribution. Starting with 2,500 calories a day sounds like a solid plan, and I will monitor my progress closely over the next few weeks. Your suggestion to adjust the calorie intake incrementally is very helpful, and I will keep an eye on the results to fine-tune my diet accordingly.
The 40/30/30 macro split seems like a great starting point, and I’ll follow it to see how my body responds. I'll make sure to update you on my progress and any adjustments I make along the way.
Update on My Body Composition and Macros
I wanted to share with you an update on my body composition over the past 8 days, as tracked by my new Repho body fat scale, as well as a summary of my daily macronutrient intake.
Here are my average daily macro-nutrient targets: between 2100-2300 cal
• Fat: 13-15% (25-35g)
• Carbs: 56% (250-300g)
• Protein: 31% (160-190g)
• Fiber: 65-75g
For the past 8 days, I have been monitoring my progress, and today I received the latest report from the scale. Here are the changes:
Measurement 8 Days Ago, Today
Weight 49.99 kg 51.35 kg
BMI 21.3 21.9
Body Fat 18.9% 19.4%
Fat-Free Body Weight 40.47 kg 41.39 kg
Subcutaneous Fat 17.2% 17.6%
Visceral Fat 4 4
Skeletal Muscle 47.3% 47.0%
Muscle Mass 38.02 kg 38.92 kg

Overall, I've noticed slight increases in weight, BMI, body fat percentage, fat-free body weight, subcutaneous fat percentage, and muscle mass. My visceral fat has remained the same, and there has been a slight decrease in skeletal muscle percentage.
I wanted to provide some additional information regarding my eating habits that I forgot to mention in our previous correspondence.

Every two weeks, I tend to binge on sweets such as chocolate, cookies, and other desserts. During these binge episodes, my calorie intake can range from 2800 to 4000 calories, usually occurring on Saturdays. These cravings for sweets are quite strong, and I often find it challenging to stop thinking about them.
Thank you again for the guidance, and I look forward to any additional tips from others in the community.

M&S Team Badge
Posted on: Mon, 06/24/2024 - 05:49

That info helps. I do suggest backing off the amount of sweets you eat, but as long as you schedule it in and make up for it by training a little more the day before and after, this should not break you. If you do decide to take that advice, sticking to it is more mental than physical. That said, I believe in you.

Posted on: Mon, 06/17/2024 - 04:42

Hello.I'm 21,165cm and weigh 44 kg.I want to start working out and have a healthier diet to gain weight and muscle but i cannot find any workout/diet plan to gain weight.could you please help me out?

M&S Team Badge
Posted on: Tue, 06/18/2024 - 08:35

Hi Sonya, nutrition info can be found here.

A beginner workout for building muscle can be found here.

I hope these help, and thank you for reading M&S!

Posted on: Fri, 06/07/2024 - 07:19

Hello. I’m 61, 5’7” and weigh 162. My current BodyFat is 21.3%. I want to get to 18%. I need help with my macros. I exercise 3-4 times a week lifting weights I walk between 5000 to 7000 steps 3/4 times a week at my job. On my days off I do state state for 45min. My goal is to lose bodyfat and gain muscle. Thanks

M&S Team Badge
Posted on: Fri, 06/14/2024 - 07:51

Hello Norita, this guide can help you set up your nutrition to get started moving towards your goals.

Posted on: Tue, 06/04/2024 - 10:29

Im 18 year old małe, 178cm 69kg and im doing the 6 wrek Lean muscle program. Is the amount of calories a day i need right (2757) thats without adding or subtracting 500 calories. I want too build muscle!!
Thanks in advance

M&S Team Badge
Posted on: Thu, 06/13/2024 - 06:37

Hi, Natan! If your BMR number was 2757, then you need to go up in order to build muscle. Start with 500 more a day, or 3257 total a day.

Posted on: Mon, 05/27/2024 - 14:37

I'm not overweight, but I want more lean body mass. I'm 61, female, 115 lbs, and 5'2". I sit at a desk most of the day except for working out for about 45 minutes to an hour, 4-5 days a week. I do weights along with 2 days of cardio for 30 min. The calculator result was 1589 calories to maintain my weight. That seems high. Should I keep with that if I'm trying to gain more lean muscle? What do you recommend for macros? I have kept to more low-carb, higher protein, and fat. Thanks

M&S Team Badge
Posted on: Tue, 05/28/2024 - 09:07

Hi Karen, thanks for reading M&S!

What type of cardio are you doing? If it is anything high intensity, I would suggest changing to a more moderate steady state version.

I actually think around 1500-1600 is right on the money. You just need to focus on protein when it comes to building lean mass. Based on the 1500-1600 calorie range, I could suggest doing something like this.

150 grams (600 calories) of protein a day
100 grams (400 calories) of carbs a day. These should be sources such as rice, grains, and whole-wheat pasta. Fruit in the morning would work for energy as well.
60 grams (540 calories) of fat. Again, true sources such as natural peanut butter, other nuts, fats from fish, etc.

I think if you were able to break these up into 5 meals a day, then you could see positive results. I hope this helps you.

Amy Thompson
Posted on: Sat, 04/27/2024 - 10:09

I’ve used the calculator. I’m 40, female, 175cm, 120kg. I’m currently training 3 days a week (weights training for 1hr) and consistently on 7-10k steps a day. The blurb under the calculator result says to be mindful of the calculator overestimating my calories for those who are overweight which I am! How can I get a more accurate calorie goal? I’m after a 1-2lb a week loss but want to know both my deficit goal and a maintenance figure. Thanks in advance!

M&S Team Badge
Posted on: Mon, 04/29/2024 - 17:25

Hi Amy, based on what you told me, I would say you could choose moderately active to find your numbers. You should be able to work with those to reach your goals.

Posted on: Wed, 04/24/2024 - 02:48

Hi! I am a 56-year-old male who stands 5 ft 8 inches and weighs 185 lbs. I am an office worker, skinny and fat, and I classify my body type as an endomorph. I am on my third day of the 4-Day Dumbbell and Body Weight Fat Loss Workout here.

When computing my calorie requirements, I want to know if I should choose "sedentary" or " moderately active" under the activity level.

M&S Team Badge
Posted on: Sat, 04/27/2024 - 20:53

Hi Gilbert, I would suggest Moderately Active becasue you are putting in work with that program. So, you definitely are NOT sedentary.

Posted on: Sun, 04/28/2024 - 04:50

Thank you so much, Roger!

Posted on: Tue, 04/16/2024 - 20:04

Hello I am 64 yr old male 6ft 0
and 180lbs, skinny looking except a fat belly
I'm starting the ab workout here and
Basic weight lifting.
I think I'm consuming about 2000 calories a day
What do you recommend?

M&S Team Badge
Posted on: Wed, 04/17/2024 - 17:17

Hi James, thanks for reading M&S. I would suggest taking a day to count your calories so you know for sure. Then, fill out the calculator based on what you think your activity level is now, and then we could possibly help you figure out what to do.

Jason G
Posted on: Mon, 04/15/2024 - 13:24

Hello! I’m currently doing a 4day split (lower, upper, rest, lower, upper, rest, rest). I’m 42 yo, 6’2”, approximately 230 lbs. My strength is near what I was at 20 years ago and feel that I’m in much better shape now than in my 20’s and 30’s.

I’m ingesting roughly 2,400 cal/day (35 protein, 35 carb, 30 fat). The BMR calculator states ~3,300 cal/day for maintenance. Am I taking in too little calories? Overall I feel good and strong. I would like to cut fat it feel that an increase to my caloric intake would be detrimental. Any advice would be greatly appreciated!

Thank you

M&S Team Badge
Posted on: Tue, 04/16/2024 - 08:24

What's good, Jason? Thanks for choosing M&S!

Actually, I think you're right on the money if you want to lose fat. As long as you make progress, don't change anything. If you do feel progress is stalling, do more cardio before you start reducing calories.

Posted on: Fri, 04/12/2024 - 10:52

so i currently strenght train 5 days a week, walk 5 to 7 days a week. what should i put as my actvity level?

M&S Team Badge
Posted on: Sat, 04/13/2024 - 07:49

It would depend on how hard you are pushing yourself. If you don't train very hard, then go moderately active. If you do, then go very active. I hope this helps, Cecilia. Thanks for choosing M&S!

Posted on: Fri, 04/12/2024 - 05:55

Hello Roger,
I’m about to embark on the 8 week 4 day full body workout program for beginners. My weight is 63kg and I’m 173cm tall. My calorie intake should be 2018 to maintain my weight. I want to build muscle to achieve a weight of around 75kg. What would my calorie intake need to be to reach my goal?
Many thanks,

M&S Team Badge
Posted on: Fri, 04/12/2024 - 08:23

Hi Robert, take the BMR calculator number and add 500 to it. That would be your number of calories per day.

I also feel that those calories should be split up so you are taking in 40% protein, 40% carbs, and 20% fats. A lot of people think those are fat loss percentages, but if you eat more calories, you can also use them to build quality mass.

Posted on: Fri, 04/12/2024 - 11:15

Thanks for the reply. Your help is greatly appreciated.

Posted on: Tue, 04/09/2024 - 14:32

I am 23 male of body weight, 93 kg, height 6ft and waist is 37inches doing calisthenics full body workout which include pushups pull-up and squats of 50 minutes 6days a week with 30 min of walking what should my calories to get 18%bodyfat and 85kg bodyweight

M&S Team Badge
Posted on: Wed, 04/10/2024 - 18:14

Hi Praveen, please fill out the calculator and let me know what it says. That will help me provide the best answers possible.

Posted on: Thu, 04/04/2024 - 13:12

I am a 26 year old personal trainer, I weigh 189 pounds and I wanna go to 179 lean, How much calories should be my intake. I weight lift 3-5x a week.

M&S Team Badge
Posted on: Fri, 04/05/2024 - 06:14

Hi Rohit, how much cardio are you doing? That would also help me answer this question better. I would suggest finding your BMR number and eating 500 calories less than that every day. A pound is 3,500 calories. So, eating 3,500 calories less a week should equal 1 pound of weight loss on its own.

Posted on: Mon, 03/18/2024 - 18:48


Should I interpret the calorie count as net or gross against my workout calorie expenditure? For example, if my calorie requirements are 2000 and I burn 800 calories in a workout, do I stick with a 2000 calorie intake or up it to 2800?

M&S Team Badge
Posted on: Tue, 03/26/2024 - 07:09

Stick to the 2,000, Andre, but that was a great question. I appreciate you reading and being a part of the conversation.

Posted on: Sat, 03/16/2024 - 13:41

Hello! I have been frustrated with my health recently. I have hormonal issues and am working on stabilizing those, but I haven’t reached that point yet, so it’s affecting a lot. Also wondering if I have thyroid issues. Anyway, it says I need 2.3k calories to maintain, but I eat likely 1.7k-2k a day. I’m a 21yr old female, somewhere around 140 pounds. I weight lift 3-5x a week, or did before I was diagnosed with Lyme. The scale hasn’t budged and I’ve gained weight in the past few years since starting hormonal treatment. Super frustrating!!!

Do I need to eat less? More? What can I do to help myself?

M&S Team Badge
Posted on: Mon, 03/25/2024 - 20:20

Hi Chelsea, thank you for reading M&S!

It's going to be hard to figure this one out because of the hormonal issues as well as the thyroid. Have you been diagnosed with hypothyroidism, hyperthyroidism, or Hashimoto's? Each would require their own approach. The medication could also be a factor.

Regardless, I don't think eating less is the answer here. You mentioned lifting, but what about cardio? Also, are you able to take supplements? If you can provide some more details (if you're comfortable doing so), I might be able to provide some help.

Victoria Bradshaw
Posted on: Fri, 05/31/2024 - 03:42

Can I suggest That u drop your calories to 1500 for a wk sometimes you need a little kickstart! Keep your protein at 1g pound per pound of bodyweight! I'm 118lbs and to kick my fat loss up this is what I did! I went from 25% bodyfat to 19.7 currently! I lift 3x a wk Monday, Wednesday and Friday and fasted walking Tuesday and Thursday, light jog Saturday and rest Sunday! X

M&S Team Badge
Posted on: Fri, 05/31/2024 - 05:05

Thank you for your input, Victoria. Your insight is appreciated.