BMR (Basal Metabolic Rate) Daily Calorie Calculator

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


Basal Metabolic Rate & Daily Calorie Calculator

What units of measurement are you entering?
Enter Your Bodyweight (either kgs or lbs):
Enter Your Height (either cm or inches):
Enter Your Age (in years):
Please select your gender:
Choose your activity level:

1.2K Comments+ Post Comment

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Posted Thu, 08/16/2018 - 12:03
mark nigrelli

I’m 42 year old diabetic I weigh 168lbs and I’m 177cm tall. I worked out to eat 2856 Calories per day with one calculator at 1g per lb protein etc and your calculator says 3702 per day. I want to build muscle so what calories do I follow please ? Thank you

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Posted Fri, 08/03/2018 - 13:18

I m 35 my weught 58,my hight4.8 which deitplan usefull for me.plz help and set for me deit plane

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Posted Fri, 08/03/2018 - 13:06

The calculator keeps telling me to fill in all fields but I did?? What am I missing?

JoshEngland's picture
Posted Fri, 08/03/2018 - 16:00

Make sure it's only numerical values (i.e. don't put "in" or "lbs").

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Posted Fri, 08/03/2018 - 16:54

Thanks! That was it.

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Posted Wed, 07/11/2018 - 17:00

I am 15 years old and I'm around 177 - 178cm and weigh 63-64kg. I train hard with weights and I do football/soccer, Sprinting or running and swimming. According to the calculator I need to consume 3700 calories every day, any tips on foods and nutrition?

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Posted Sun, 07/22/2018 - 22:46

i Am 17 years old i'm 187cm and i weigh 72-76kg, i train hard 3-5 times a week i also do sprinting i need to consume 4172 calories per day, what should i eat?

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Posted Mon, 07/02/2018 - 01:37
Rishabh Srivastava

I am 22 at 76 kgs with around 15 % BF chest is 40in and biceps 14.5in natty... I was fat before around 100kgs.. I want quality gains I want to know the macro split for 3170 calories as the calculator is showing

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Posted Thu, 06/28/2018 - 13:00

Hey Josh
With this routine during rest days ,should I do dance or zumba classes

JoshEngland's picture
Posted Thu, 06/28/2018 - 13:40

Hi Dheeraj,

Not sure what program you're talking about, but you should be fine to do dance/zumba on rest days regardless.

Hope this helps!

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Posted Thu, 06/28/2018 - 14:04

Thanks Josh!!
Thanks for your reply
Actually I was talking about your 10 week mass building program

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Posted Tue, 06/05/2018 - 03:26

female, 24 yrs, 47 kg, 157 cm

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Posted Wed, 05/16/2018 - 05:51
Ryan Benger

18 year old male. Im about 178cm tall, I weigh 62 kg and I try to do weight training 3-6 times a week. I put my details into a Body Fat Calculator and my score was 2.8%. I also put my details into the BMR and was recommended a calorie intake of 2600 cals, but I know that I eat no where near that amount. How can I effectively eat more to build muscle without putting on any fat? pls help.

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Posted Tue, 05/22/2018 - 08:54

I think that calculator is wrong, I'm 180 with 84 kg and with 1850 calories a day I keep my weight

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Posted Mon, 05/28/2018 - 10:44

Eat calories that are better for you ie more veg fruit wholemeals good fats in Greek yogurt avocados as like anything you can never out train a bad diet.

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Posted Fri, 05/11/2018 - 10:02
Jeremiah Olivo

It keeps saying please fill in all the fields to get a response of my BMR, but i am...i don't see what else there is to fill in. What do i do?

JoshEngland's picture
Posted Fri, 05/11/2018 - 10:09

Hi Jeremiah,

Make sure you are only entering in numbers to the field.

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Posted Sun, 05/20/2018 - 15:21
Ulises E

try switching the metrics to kg/cm... should help

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Posted Sat, 05/26/2018 - 13:42
Laura G

I had the same problem you need to put your height in inches. Instead of 5’8 i had to put 68.

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Posted Tue, 05/08/2018 - 09:35
Fasal Hussain

I am 93.1KG and 172.5CM I carry muscle but I’m 26.5% body fat after my bulk should i eating 2300 to cut and is this workout plan good for me to follow, how long till I reach 12%

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Posted Fri, 04/20/2018 - 11:09

I had my BMR test completed and found it was extremely low, 804. I am a 54 year old female. I use no medications and never any health challenges. I need to lose 20 lbs but wondering how do I do this with a BMR that is low. Eat 600 calories a day, I think that is not healthy? I do not intend on taking a prescription hormone replacement (which was a recommendation). I would like to keep it natural and diet related. I just re-started working out, cardio 45 min 4 days per week and reading weights would help. Any tips for raising my metabolic rate and losing the weight around my waist to help keep my heart healthy?

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Posted Tue, 05/01/2018 - 12:08

Excuse me but you don't lose weight if you just do cardio

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Posted Sat, 05/05/2018 - 17:12

Really? Have you ever seen a marathoner obese?

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Posted Wed, 05/02/2018 - 21:16
Kyle Burt

I would say no, definitely do not eat only 600 a day! At least double that, start with 1200 at least and track your week. As far as spot fat reducing, don't count on it..fat loss is an overall loss, I'm not just one area...have you thought of trying HIIT cardio before?

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Posted Mon, 05/07/2018 - 20:55

Emily, your BMR is what your body needs to sustain with zero activity. Like you are in a coma. Your TDEE is your caloric requirements and it is a lot higher than 800

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Posted Tue, 06/12/2018 - 03:54

I'm a 55 year old female and had the same problem and could never lose the belly fat until I started keto a few months ago. Have lost 15 pounds and down 2 pants sizes. You are eating too little and may be doing too much cardio causing increased stress/cortisol.

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Posted Sun, 06/17/2018 - 03:14

From cardio you don't get increases in stress and corticosteroids, it actually stimulates the parasympathetic system to develop. Effects are lower Resting Heart Rate etc. Parasympathic overtraining is only observed in very active people and results in for example fatigue, "depression" and the inability to raise Heart Rate to max during activity even when pushing it (repeated longer sprint cycles to get oxygen debt high and stimulate max activity)

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Posted Sun, 04/15/2018 - 07:05
Avinash P

I am 26years old male, 64Kgs & 172cms height. As per your website calculator for BMR it says I need 2236 calories per day.
But I need to muscle up as I am a lean body type with fast metabolic rate. My target weight I suppose it to be around 72-74kgs according to my height.
So should I re-calculate my BMR with my target weight instead of my current weight so as to get the intake calories to achieve the target weight?
Please guide for the same.
Awaiting your response.

JoshEngland's picture
Posted Mon, 04/16/2018 - 09:21

Hi Avinash,

No, simply add 250-500 calories to your current bmr and utilize that to create a surplus. Recalculate your bmr every couple of weeks and repeat the same process until you've reached your goal.

Hope this helps!

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Posted Tue, 04/24/2018 - 10:57
Aaron Wellings

Your BMR rate is essentially giving you the amount of calories you need to eat to remain at your current body weight. To gain muscle you need to be in a calorie surplus. In a calorie surplus of around 500 calories per day(granted you are eating clean) you should be gaining around a pound (lb) in weight weekly.

I am also an ectomorph (lean with high metabolic rate). I started lifting at 10 stone 7lb and 4 years later I have just hit 14 stone!

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Posted Thu, 04/05/2018 - 18:19

Your Basal Metabolic Rate & Daily Calorie Calculator is not working, it keep on relating to me Please fill in all fields, which I have done. example : English LBS, Weight: 226 LBS, Height: 71 inches, Age: 66 years old, Gender: Male, Activity level: Moderately active, exercise 3-5 days a week. "What up with that?"

JoshEngland's picture
Posted Fri, 04/06/2018 - 08:41

Hi Mike,

2987 calories. Make sure you're not including "lbs" and "inches". Should be solely numbers put in the text box.

Hope this helps!

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Posted Wed, 04/04/2018 - 13:57
Rahul bhardwaj

Hii i am 19 years old my weight is 53.5 which is less as compared to my heights 5.8 inches..i look so skinny with no chest and no developed muscles properly.. help me what can i do to look fit

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Posted Wed, 03/28/2018 - 13:07

Hello. I have been reading and researching articles for a while now. I have seen quite a few different BMR calculators through my searches. My dilemma is that they are different, and some quite dramatically. I am a 40 year old male weighing in a 231 pounds currently. I am weight lifting 3 days a week, about an hour per session, and cardio 2 day a week at 35 to 45 minutes per session. I'm in the landscaping business, so I would think I'm moderately active for the most part. The BMR calculator here states around 3300 caloric intake. I want to do my cut phase first before I bulk, so should I start at around 3000 calories? I'm averaging around 2500 calories daily now, but I'm just not losing weight. I've been fluctuating up and down a pound or two for over the past month. Any advice or insight on this matter would be appreciated.

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Posted Mon, 04/02/2018 - 06:43

Try calculating your macros and avoid eating 3 hours before bed. Also you need to switch on to different foods and check how your body responds because sometimes our body doesn't allow to loose weight if we eat some kind of food. For me it is Tofu ,so even if I keep the same calorie count and add tofu in my diet, I gain weight instead of loosing so I switched over to plant based protein to complete the protein need. Hope this helps.

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Posted Mon, 04/02/2018 - 08:01

Try following myfitnesspal for your macros.

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Posted Mon, 03/26/2018 - 19:17

I am 20, female, 177cm and 133lb.
I put my activity at 'sedentary'. (I do actually do about 60 minutes of weights and 15 minutes cardio 5 times per week but, figured I'd add however many calories I burned that day onto my total i.e. 400)
The calculator suggested 2,366kcal.
However, I'm confused as I've gotten varying results from different sites e.g. 1744 and 2074.

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Posted Mon, 03/26/2018 - 02:16
Sean Horstkotte

I’m 6 Ft 1 And I Weigh 256 Lbs

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Posted Sat, 03/24/2018 - 22:20
Rishabh Srivastava


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Posted Wed, 03/28/2018 - 17:19

Hello Rishabh,
no worries! you are gaining muscle which weighs more than fat and is more dense. That is a very good BF %. You don't say how old you are, activity level. You are cutting cals so I assume you are trying to lose??? Are you a body builder and looking to get very lean? don;t be confused, you are doing very well ... cutting calories, building muscle and gaining small amount of weight (muscle) you sound pretty healthy

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Posted Thu, 03/15/2018 - 12:02
anita patel

Hi I just bumped into this amazing site. I am in little confusion while selecting appropriate activity category to figure out my BMR/Daily calorie calculator.
I am a 60 yrs old woman. 219 lbs, 5'3" is in the process of losing weight. I've a desk job, since last 2 months I've been doing 60 min cardio during lunch and 45 min weights/misc workouts at the gym in the evening. I work out 6 days/week and wear a Polar HRM, that logs avg daily training burn in the range of 750-850 cal. Can you please guide me? Thanks.

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Posted Sun, 03/25/2018 - 13:55

Best bet is get my fitnesspal and track your calories, and sync it with your hrm monitor. As long as you find out your BMR put yourself in a deficit a few hundred under it for your height and activity level id say whatever fitness pal gives you at a loss of 2pounds a week so maybe around 1500 your height? But once you put into fitnesspal with current and goal weight it will set your cals. You may need to tweak it as you see fit but try a week or 2 on certain cals and check its working with measurements/photos. Don’t get stuck on scales tho do that every 3 weeks maybe!

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Posted Sun, 03/25/2018 - 16:58

Hi Anita
You have a excellent start toward weight loss and replacing with muscle. a little about me, I'm 65 yrs old 5'5" 191lbs, I work out (for me) mostly with weights 5 days on 2 days off (but maybe hike on sunday). What it takes is this..... Diet (caloric deficit..not too much, as you are active so that is good) activity.. keep what you are doing..if you can, get up from your desk to stretch or walk around the floor of you dept each 1/2 hr. (keep doing your 60 min cardio and gym work outs) perseverance!!! even when you don't feel like it (as long as you are physically able) remember your goal! PATIENCE !!!!! don't try to do it all at once or fast! take your time... Diet...find the foods you enjoy that are weight loss friendly... make them a staple.. we have consumed what we wanted all this time but now it is our health and longevity (grand children) at stake. My diet is straight forward and to most boring... (breakfast).. (i work out at 0500 in the morning) I make a protein / breakfast shake the night before... 8oz of egg whites (costco pasteurized cage free in the carton, 4oz of almond milk, 1/2 cup of raw oatmeal (non cooked quaker original or a brand called coaches oats) no instant! Frozen strawberries and or bananas and 2-3 scoops of a whey protein... blend VERY well so to break down the oatmeal. work with flavors etc to your taste... ((pls note .. if you have problems with the dairy use isolated protein) We cook our lunch for the week (chicken breast or salmon) plus veggies we get from the farmers market and fruit. dinner for me is most evenings is three eggs with chicken /fish and vegs. Sundays.. 2 per months are cheat days!! no over eating make your choices wisely (moderation)... sometimes after dinner we go to the mall and walk around for 30-45 mins...or to the park..make this a new way of life!! I train power lifters but I know what it takes to lose weight, keep you cholesterol numbers in check.. this is me personally .. it is not just the weight in pounds, it is your overall health that will benefit. make the deitary changes that work for you and your taste buds, but keep your goals in mind always... I know this is long but wanted to give you a good look at what it takes... good luck Anita! great start!

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Posted Wed, 03/14/2018 - 05:59

Hi I'm 28 years old I wait 132 lb I'm 5 6 I just start working out couple months ago I have muscles on my arms on my legs on my back and my shoulders but the problem I have a little belly and I'm trying to lose it I don't know what to do should I bulk and then cut or just cut right now I'm trying to have a shredded body I don't know how much calories should I eat can you help me please

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Posted Wed, 03/14/2018 - 09:09
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Posted Fri, 03/09/2018 - 13:58

Iam 22 age 168cm tall and 65 weight
i want to know all information about my body
for be fitness man

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Posted Thu, 03/08/2018 - 22:36

Hey, I’m 24 f weight 45.6kgs and 153cm tall.
I want to lose a little bit of fat (obviously not heaps) but enough so I can then tone and gain muscle.
I was wondering if 60 minutes of exercise 3-5 times a week elevated heart rate majority of the time class as moderate exercise? If so think for cutting I need around 1500 calories. That sound right? Also the days couple or few days I don’t exercise do I then lower my calorie intake for cutting or does it stay at 1500 because the other 3-5 days of exercise make up and it all works out? Hope that makes sense! Really need advice on macro stuff.

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Posted Wed, 03/07/2018 - 09:32

I'm 6'3, 200 lbs, 26 yr old male. I'm eating roughly 2,000 calories a day and working out an hour each day. I Just started your Chris Pratt program the beginning of the week, before that i was doing basic aerobic exercises for about 20 min daily. The BMR calculator says to eat 3,500 calories a day. That seems almost impossible. I want to bulk up, then cut. Any suggestions on how to do all this? Thank you for your time!

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Posted Wed, 03/07/2018 - 12:58

Hi Brigham,

2000 cals is pretty low for someone of your size and age. 200lbs is a solid weight, so I'd stick closer to the 3500 estimated here. You may need to give or take some calories depending on your goal at the time.

I'd recommend starting slow. Bump up your calorie intake ~250-300 calories at a time until you get back up to 3500.

Getting that many calories down a day certainly is challenging. But if you want to build muscle, it's going to be necessary.

The next step is figure out macros. Start here:

(Side note - we're about the same size, and I eat that amount of calories daily. It is certainly doable. Macro breakdown for me is ~170g of protein, 400-450g of carbs, 85-95g of fat just to give you some anecdote - everyone will be different.)

Best of luck! Let me know how you like that Chris Pratt program!

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Posted Tue, 03/06/2018 - 22:33

Hi. I´m consuming like 1800 calories. according to the calolrie calculator, I need like 2942. Now, I´ve been taking this diet for more than a year and I´m still gaining weight and I´m stronger everyday. Why? how is it happening?