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

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Enter Your Bodyweight (either kgs or lbs):
Enter Your Height (either cm or inches):
Enter Your Age (in years):
Please select your gender:
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1.2K Comments+ Post Comment

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Posted Sat, 02/09/2019 - 22:24

After calculating my BMR I am suppose to eat 3500 cal. I’ve been eating about 2800 (and that is a struggle). I work out really hard 5 days a week. Trying to build muscle. I am a fairly big dude (200lb and 6’1). I def have had a good amount of fat loss, and decent muscle gain. Just need to know if I should bump my calories up to 3500 or if I should stay at the 2800 range for more fat loss. Goals are to loose fat and gain muscle.

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Posted Sun, 02/17/2019 - 23:57
Ali Hamadeh

im exactly in your situation this increase amount of calories is absurd

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Posted Fri, 02/08/2019 - 17:49

OK, so i am 42 years old. obese 306 pounds(44%) 6 foot 1 inch. i used to to in great shape but started drinking nightly about 10 years ago and got really lazy. I quit drinking 2 months ago, Started exercising lightly, and Generally eat 1300 to 1600 hundred calories daily. I eat nothing but healthy whole foods. 30% protein, 50% carbs, 20% fats. I drink only water and unsweet green tea(morning only). I got down to 284. Felt good. In the past 2 weeks, i have started exercising whole body 3 times weekly, and 45 minutes of cardio on non workout day. I have been sore bout everyday, but i have good energy. I am excited to hit the gym daily. In these past 2 weeks, my weight hasnt moved. I feel stronger every workout. so here is my question, am i gaining muscle and loosing fat at the same time? Am I starving myself and never hitting anabolic state, or is that amount of calories somehow the exact amount i need to maintain with this much exercise. I dont feel bad, but i feel like i should be seeing more than what i am. According to all the calculators, I should be around 2050 calories to have a 25% deficit. I never eat this much food.

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Posted Thu, 01/31/2019 - 09:58

I workout once a week but still no results.
I eat a lot of food..Hot dogs, M&M’s, stuff like that.
Mind you I do smoke aloooot of pot...
What do I need to do???

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Posted Thu, 02/07/2019 - 19:23

Eat better healthier leaner food, go to the 3-5 times a week, you can still smoke pot but don't let the munchies get you

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Posted Sat, 01/19/2019 - 21:13

I filled in everything and it says PLEASE FILL IN ALL FIELDS. which i have?

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Posted Sun, 01/27/2019 - 21:03

Don’t put cm or in after entering height. Just number.

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Posted Fri, 12/14/2018 - 11:28

$% year old male, weight lighting and cardio 5-6 times a week. Daily average calorie burn is 2500 to 4000 depending on work. Started at 360 pounds about a year and half ago. Been stuck at 300 for almost 6 months now. eating about 2500 to 300 calories a day. Any suggestions?

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Posted Fri, 12/28/2018 - 09:22

hello... I too was well over 300 pounds (336 to be exact) and wanted to lose massive weight and hit a brick wall. after decreasing my caloric intake to around 1200-1500 calories per day, I was able to drop another 70 pounds in six months with a steady diet of protein shakes and salads and water and mixed nuts. increased calestetics and HITT routine and went heavier with the weight. been able to maintain 200 pound weight average for almost a year now.

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Posted Wed, 11/28/2018 - 21:35
Tracy L Steele

57 yr old male about 220, if I take in less than my bmr should I be losing bodyfat?

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Posted Thu, 11/29/2018 - 17:47

I would assume so

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Posted Sat, 12/08/2018 - 07:01

You would lose weight but it wouldn't necessarily just be losing body fat. You'd also lose muscle mass and water weight. Cutting calories should be used side by side with exercise for best results, and you should make sure that you're still eating enough calories to stay healthy and fuel your body properly

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Posted Thu, 12/27/2018 - 11:17

NO - DON'T I repeat do NOT get caught up in the trap of eating less - the key is calorie deficit by exercise only NOT by calorie restriction - you WILL lose weight - YES - but muscle as well - you need to feed the beast - if you restrict you starve your body and it will break down your body for the food it is missing - EAT - give your body the nutrition to build and THEN walk off the calories - you will build mass and be leanner

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Posted Sun, 11/25/2018 - 21:32

I've fill in the BMR & Daily Calorie Calculator which is (1) English (2) 225 (3) 72 inches (4) 44 years (5) male (6) I am sedentary little or no exercise, but am getting no results it's saying please fill in all fields what am I doing wrong .

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Posted Mon, 11/26/2018 - 10:04

Hi Mark,

Enter numbers only, no text. Drop "inches" and "years" from the fields in the table.

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Posted Mon, 11/26/2018 - 13:20

Thanks! It worked.

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Posted Mon, 11/19/2018 - 04:37
Raynard Rahming

I've fill in the BMR & Daily Calorie Calculator which is (1) English (2) 200 (3) 5"9inches (4) 50 (5) male (6) I am sedentary little or no exercise, but am getting no results it's saying please fill in all fields what am I doing wrong .

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Posted Mon, 11/19/2018 - 18:32

You need to put the height in inches. 69 inches would be your height.

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Posted Sun, 11/11/2018 - 12:09

I am 13 years old and weight 44kg
I do we8ght train ing 5 days a week as well as 20 mins LISS cardio in the morning and 20 mins LISS in evening.
I do this a I am training for sprinting and I currently can run an average speed of 17mph in 100m. Actually. Give me some diet tips to increase lean muscle for sprinting.
Oh and I have had a PT for 2 years

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Posted Tue, 11/06/2018 - 12:34
Ramon Ramirez

What meals and snacks can i make thats low in fat but high in calories ive been trying to build muscle and loose weight 4 a while everyone that ive asked told me i wasnt taking in eniugh calories can anyone help?

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Posted Sat, 11/03/2018 - 07:45
Marcus Cadwell

So I’m a little confused on the accuracy of my Apple Watch. Especially since the last update. I’ll give you some info and you tell me if it makes sense. I’m a 34 year old male at 230lbs and 5’8

On a totally lazy day where I don’t do much but hang around the house it’ll say I burned 2800 calories. Does that seem reasonable?

On days I go to work, it’ll say I burned 3200 and I only got 10,000 steps. So not sure how accurate this is

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Posted Thu, 12/20/2018 - 17:29

Calorie burnt means your resting calories burnt during 24 hr which is similar to your bmr 2300-2500 cls plus the movement you've done

You are surprised that the number increased little in the day at work i am surprised it is not more as it is 10000 steps wich is about 8 km

But you get the idea why the number increases ... it is bmr plus the estimated burnt based on movement detected and intruppted by the device

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Posted Fri, 10/26/2018 - 13:24


I lift pretty heavy weights, I am 26 years old, height is 5'3, weigh 153 lbs, fat % is 31%, my goals is to lose 20lbs of fat. I workout 4 days a week (1 hour weights, 30 minutes of hiit cardio). How much calories do I need to eat everyday to lose 2 pounds a week?

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Posted Tue, 10/23/2018 - 03:52

What are the good sources of healthy fats. I'm 90/179 kg/cm and want to build muscles. I need 3400 calories on avg. I managed protein about 200g and carbs but still my calories rate is very low suggesting i need some good healthy fats also. Pls advise. Thanks

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Posted Wed, 10/24/2018 - 00:48

Eat white rice, rolled oats for the carbs. 150g of rolled oats with protein powder, mixed berries and 125ml of full cream milk with 600mls of water is around 850cal, that's my breakfast daily .
Eat red meat, fish (can of tuna) olive oil for your fats...

Keep in mind try to keep fats below around 88g per day...
High cards with high fat intake will put on fat body fat.
I think your total cal intake is high too..
I train in powerlifting I'm 105kg at 191cm .. my cal intake is 2600per day .. I'm gaining lean mass and keeping fat to 16%. Increasing in strength weekly :)

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Posted Mon, 10/22/2018 - 12:05
alan oakes

I'm an 82 yo ectomorph. I work out 6 days/wk ... balance of free weights, machines, and cardio (rowing). Over the last 4 years, I've developed some stubborn belly fat. My fat percentage is about 16% and BMI of 21. I'd like to put on weight but when I step up the calories (the right kind), weight goes to my belly. When I try to lose the belly fat with a lot of HIIT and caloric reduction, my face, arms, and legs looks thin and there's no loss of belly fat. Any thoughts

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Posted Sun, 10/21/2018 - 15:41

Hi, I've been eating in around 2500 calories as suggested and have been lifting signifficantly heavier for round about a month now and ive dipped in 3 kilos in weight i was 56 kilos going into this but im now 54 kilos. Any advice?

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Posted Sun, 10/21/2018 - 13:48
Aisha magar

I want to loose my body fat and want to build lean muscles

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Posted Sun, 10/21/2018 - 13:33

Jesus, reading these comments is painful.

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Posted Thu, 12/06/2018 - 23:26

Real talk

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Posted Sun, 10/21/2018 - 12:47
Isaiah perkins

Hello. I have been working out at least 4 days a week. 1 mile followed by heavy weights. Lot of reps some days low reps other. Cycle between 3 sets of 30 all body parts. 4 sets of 12. And 5 sets of 5. I track what I'm eating and try to stay under 1800 1900 calories. This calculator says I need 3500 calories per day. Have been having trouble losing weight but no prob packing on muscle. Would like to lose my belly. It having any luck please help.

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Posted Sat, 10/20/2018 - 17:08
Ovaldo Meza

Just had some questions regarding my results, I’m 5’11” 182lbs and I train 6-7 days a week. It says I should be eating 3444 calories a day. Is that simply to maintain weight? If so how much should i be consuming more in order to gain lean quality muscle.

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Posted Sat, 10/13/2018 - 14:12
Gab Kameski

Hi there

I reay need help from You . I have very high metabolism and i am skinny with a height of 189 and weight 64 kg ,the calaculation said that the requirements are 2500 calories .I ate then about 2800-3000 calories but no success i need you HELP .

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Posted Mon, 10/22/2018 - 16:12

You're about where I started out at so I understand how hard it is. It sounds like you want to gain muscle mass, so I'll assume you're doing the right workouts. Then that means you need to eat more! These calculators aren't perfect, and you need to add about 300-500 cal over your daily rate. Like I said, I was very similar to your size and was told 2700 cal to maintain. I ate 3300 cal/day and that was enough for me. So if your workouts are on point, you need to eat more. The only way I was able to was using mass gainers (ON Pro Gainer or Up Your Mass are good, or blend your own milk, protein, PB, oats, etc shakes) and drink those calories down.

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Posted Sat, 10/06/2018 - 05:20

Sir my my body fat is 22 percent and I want build muscle and loose fat what can I do??

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Posted Sun, 09/30/2018 - 15:34

I'm 6'2 so when I try to enter my height on the calculator, would I just enter 62, it won't let me enter my height any other way

JoshEngland's picture
Posted Mon, 10/01/2018 - 10:03

Hi Jorge,

Convert to inches or cm based on the values you select. Only enter in numbers to the calculator.

Hope this helps!

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Posted Sun, 10/21/2018 - 15:18

Inches - if your 6 ft it would be 72 inches!!- and so on- so 12 inches =1 foot!!

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Posted Mon, 10/22/2018 - 13:32

Enter 74 for your height

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Posted Thu, 09/20/2018 - 15:51

How much calories should i add to my ground calories??

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Posted Sun, 09/16/2018 - 19:50
April Carbone

I’m a woman 45 years. I’m going though pre-posted menopause. I’m so frustrated with the weight gain and metabolism slows down so much I'm 167 pounds. I decided to build muscle and straightening my body. I need to know what vitamins and nutrition to buy and take. This is all new to me. Please help me!!

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Posted Tue, 09/04/2018 - 08:46
Jolie Roberts

I have filled in all fields correctly and it still tells me to "please fill in all fields" I'm not sure what I'm doing wrong! This is so frustrating!

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Posted Wed, 09/12/2018 - 18:39
bryce smith

convert your height to CM

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Posted Wed, 08/29/2018 - 17:03

Im 15 years old and im 99 kilos. I started exercising like 1 year ago, but i ate whatever i wanted. Currently i started eating healthy(like eating no bread no sugars and no sparkling stuff). My current meals are- 2 egg omlette(with spinach and some cheese) /100g chicken + 100g of rice +vegetables / salad with 2 eggwhites or i change the omlette for oatmeals. I train 4/5 times a week. My training consists of 3 km running at about 9speed(1.5 km at the beginning of the workout nad 1.5 at the end). Then i lift weights for about 1.5 hr. I eat arround 1200/1500 calories a day. My question is will i lose weight and if not PLEASE tell me where im mistaking and how to eat and train to lose some weight. I will be so thankful if someone decides to help one freaked out teenager!

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Posted Thu, 08/30/2018 - 17:19

If you want to build muscle,you have to eat more than 1500 calories,I'm 14,and not eating enough is was caused my first few months in the gym to produce almost zero gains,don't make the same mistake I did,I started eating for gains 2 months ago,basically all of my strength came after that.

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Posted Wed, 10/10/2018 - 22:30

I just want you to caution yourself against any type of you are only 15 years old and your body is naturally going hough extreme changes...also I'm curious as to how tall you are if you are male or female and the type of build you have...ex. slow to build muscle long list by or stocky build etc. .. just with the amount of cardio and weight training weekly I would say you are under the recommended caloric intake

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Posted Fri, 08/24/2018 - 13:35

Myself weigh 156 pounds currently. I started workout (2-3 days a week) and 12 colorie diet 5 weeks back when I was 161 lb. I went down to 154 in 2 weeks and now from last 3 weeks I am at 156, not sure what is wrong. I am on low carb and high protein diet and working out 3 days a week (M W F) and +2 days cardio walking (Tue and Thu). My thyroid levels are not too high either not sure what is missing that from last 21 days I didn't loose even 1 pound. please help me to understand how I can reach my goal weight which is 130 in 3 months.

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Posted Sat, 08/25/2018 - 14:07

There is a process when exercising where you are gaining muscle while losing fat, just remember that muscle weighs more than fat. There is a transitional period of sorts where it seems you aren't losing anything, but you really are, you are trading fat for muscle. Don't be discouraged, it may take a few weeks for your body to adjust. Right now your body probably thinks you are starving it and it wants to hold onto that fat. Just be patient.

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Posted Wed, 08/22/2018 - 17:33
Adrian Krupa

I'm 17 year old student , and i work out 2 hours a day (5 days a week)
I weigh 77kgs and i'm 177cm tall. Ive no idea how much calories i eat a day, but i cut out all unhealthy products.
i have a minor iron deficiency which i take tablets for.
ive started working out in my local gym on the 3rd of April 2018. And i only missed 3 weeks.
1 week i was on holidays , and 2 weeks i had a torn left back and shoulder muscle.
I wanted to know what specific meal plans id need for the '' thor workout '' cause ive no idea how im meant to consume 3k calories minimum. Please help