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: 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!

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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.

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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!

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!

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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!

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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.

Posted on: Sun, 09/04/2022 - 23:01

I am a 75year old female, 5ft 1 inch. Two years ago I weighed 228lbs and was facing knee replacement surgery. The surgeon agreed, but said I needed to lose at least 20lbs before he would schedule the surgery. I lost the 20lbs and my knee felt so good that I continued my weight loss logging in MyFitnessPal. Later that year my husband passed away. Since he was my chef and I don’t enjoy cooking, I kept logging my meals and now weigh between 130 to 135.
My problem is getting to my goal of 125lbs and can not get below 130.
I do not “work out”, but log between 5000 to 7500 steps a day. I do all my own housework and walk my dog at least x3 every day. My knees are still an issue so I don’t want to aggravate them! Otherwise, I am in good health. Any suggestions to lose the last 5-10lbs would be appreciated. Thank you.

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Posted on: Tue, 09/06/2022 - 08:42

Are you not able to work out for any reason, or are you just not particularly interested in doing so? I ask because that could very well be the trick that helps you get there.

Posted on: Tue, 09/06/2022 - 20:37

As I stated in my 1st message my knees are still an issue for any exercise except walking. Some days are better than others and I walk farther. I am not against exercise, just mindful of my knees limitations.

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Posted on: Wed, 09/07/2022 - 06:51

I asked for confirmation because I wasn't aware if you could train upper body, which shouldn't impact your knees. This fat loss guide might help.

Posted on: Mon, 08/29/2022 - 22:35

Hi- I need some guidance…I am a 54 yr female that has an office job so I set all day. I have no health/medical issue. I am 5”8 and weight 160. I am trying to loss fat and gain muscle. I am have a hard time figuring out my Marcos and a work out that will help with my goals. Any help you can offer would be greatly appreciated. Thank you!

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Posted on: Tue, 08/30/2022 - 09:22

Hi, Sylvia! Thanks for visiting M&S! Based on your numbers, 1700 is your maintenance. I suggest focusing on fat loss first before shifting to muscle building. Start by eating 1500 calories a day and getting more active. Do you have a workout in mind, or would you like a suggested program to follow? If so, let me know how many days you can train.

Posted on: Tue, 08/30/2022 - 14:50

Thank you for your response. Please, I would appreciate your assistance with a work out plan. BTW - I heard of should be eating my weight in protein, would you recommend those Marcos in protein to loss weight? Thanks again, for all your help.

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Posted on: Thu, 09/01/2022 - 20:24

Yes, you should eat 1 gram of protein per pound of bodyweight. So, if you eat 154, then 150-160 grams per day would serve you well.

Workout: you still didn't tell me how many days a week you can train, so I'm sending you this one.

Posted on: Fri, 08/26/2022 - 19:38

Hi, Im 34 yrs old. I've been training for about 2 years, but have completely slacked off the last year. I’d put myself intermediate when it comes to exercise knowledge, but never been good at putting together a program. I'm 5'11 and 260lbs and I believe about 30% BF. I just started working out (cardio) to get myself back into the mindset again about 2 weeks ago. Do you have any program recommendations to help get myself back into shape and be a healthier me?

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Posted on: Sat, 08/27/2022 - 13:06

I believe I have the one for you, Travis. Run this one for a couple of months. Hope this helps!

Posted on: Thu, 08/25/2022 - 19:15

I'm 64 yrs. old. I have COPD very badly. I lost the lower lobe of my right lung due to cancer. Also, I have Parkinsons. What if anything can I do without weights??
Thank you for your time.

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Posted on: Fri, 08/26/2022 - 09:16

You need to speak to your regular doctor, John. We know what we're doing with fitness, but when it comes to medical issues such as yours, a physician would be your best bet.

Posted on: Wed, 08/24/2022 - 21:03

I am 5’3 roughly around 150lbs. I am looking to lose belly/thigh fat and become more lean. Any suggestions on workout plan and nutrition? Goal is a lean body, not to get huge and jacked.

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Posted on: Thu, 08/25/2022 - 10:58

Hi, Shelby. Thank you for reading M&S! Your fat loss guide is here.

How much training experience do you have? I want to make sure I make the right recommendation.

Posted on: Thu, 08/25/2022 - 21:44

Thank you! I’ve been working out for a good 2-3 years. This last year I’ve slacked a lot. But I’d put myself intermediate to advanced when it comes to workouts. I try to workout anywhere from 3-5 days a week.

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Posted on: Fri, 08/26/2022 - 09:20
Posted on: Mon, 08/22/2022 - 22:09

I have worked out off and on for years but never really used things like TDEE or BMR. I have a very sedentary job now and have gained a bit of weight. I am planning on getting my intake back in order and working out 4 days a week. The question I have, which I seem to never find an answer to is: when entering my info for a TDEE does my activity level need to match what I’m doing now or what I will be doing when I’m working out 4 days a week. Just want to make sure I’m eating the right amount of calories. Thanks all!

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Posted on: Tue, 08/23/2022 - 08:46

If you're definitely increasing your activity, then do the level that you will be doing to determine your numbers. Hope this helps!

Posted on: Sun, 08/21/2022 - 11:08

Hello, I am a 61 YOFemale, currently at 152 lbs, which is the most Ive weighted, minus pregnacies. I have always been lean due to running. However, after 5 back surgeries, I finally realized that long distance running is no longer for me. As a result, of this and hormonal changes I put on wt and cant seem to get it off. I want to lose 10-15 lbs, and get lean. I have no health issues, or limitations. I can still run but realized maybe I should go a different route. Any suggestions would be helpful. I am extremely active around home/yard, hiking, etc.
Thanks in advance.

M&S Team Badge
Posted on: Mon, 08/22/2022 - 07:08

I would suggest going with a cardio machine workout that has less impact on your joints. The elliptical or stationary bike combined with yoga could serve you well. Since you experienced hormonal changes, your diet requirements may change as a result, and you can speak to your doctor more about that. What I can tell you is keep the protein high and add some form of resistance training if you don't do that already.

Posted on: Sat, 08/20/2022 - 08:55

Hi, I’m looking to build muscles (arms/shoulders,glutes & legs) I lost over 50 lbs and weight about 162 lbs. which exercise plan do you recommend. I typically go for walks and trying to watch not over doing it in cardio, my glutes is the first to go.

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Posted on: Sat, 08/20/2022 - 14:51

Congrats on the weight loss, Chelsea! Try this program for 10 weeks, and give it all you got!

Posted on: Fri, 08/19/2022 - 16:29

I am a 24 year old female. I have been lifting weights for 6 months now trying to build muscle and have not seen much change. I am feeling really weak/sore from my workouts. What do you suggest?

Posted on: Thu, 08/18/2022 - 15:14

I'm a 25 year old woman weighting 52kgs and 163cm. I am trying to gain muscle and weight. I have a very thin upper body and my rib cage is even showing on the side. Can you recommend me a full body workout to follow (beginner if possible) ?

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Posted on: Fri, 08/19/2022 - 08:11

Here you go, Salma. Let us know how this works for you. Best of luck, and thank you for reading M&S!

Posted on: Thu, 08/18/2022 - 09:48

23 year old male, 6’3 190lbs, new to working out - currently on a push/pull/legs split 3-5 days a week with swimming on evenings - relatively middle ground physique low fat but also low muscle. Very unsure whether to try and bulk or cut. How many calories should I ideally be consuming to remain somewhat lean but build muscle? Goal is an athletic/lean physique not to get huge and stacked, cheers

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Posted on: Fri, 08/19/2022 - 08:09

The normal gauge I suggest is if you can't see your abs, focus on fat loss, Joe. If you can see your abs, then building muscle should be the priority. Determine what your number is on the calculator and add 500 a day for lean muscle building.

Ariana Millena
Posted on: Mon, 08/15/2022 - 02:49

Im 20 years old and im going to start working out tomorrow. How long should i work out for ? well what would you recommend ?

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Posted on: Mon, 08/15/2022 - 10:29

Are you a total beginner, and do you need to lose weight or build muscle? Everyone wants both, but what is most important for you now?

Posted on: Thu, 08/04/2022 - 03:27

Hi there, I am a 44 year old woman, trying to tone up and build muscle, I go to the gym 5 days a week and currently am doing weight training with my husband, please can you recommend an 8 week work out plan for me to transform my body and see results.

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Posted on: Sat, 08/13/2022 - 07:52
Posted on: Mon, 08/01/2022 - 18:28

I am 19 years old and I go to the gym 6 days a week for 3 hours a day why am I losing weight when I am trying to build muscle

M&S Team Badge
Posted on: Fri, 08/12/2022 - 08:57

Hey Wes, you're training too long. You need more time to recover and grow, which happens outside of the gym. Your mission in the gym should be seek, destroy, leave, and in short order. No more than 1 hour. Read more about building muscle here.

Posted on: Mon, 08/01/2022 - 01:37

Hello! I am a 21 yr old guy and I weigh roughly 151 lbs. I have recently lost 29 - 30 pounds but still have some body fat left over (around my stomach and chest). Under the advice from some friends and a personal trainer, I'm going to start taking whey protein powder & creatine monohydrate, but I am struggling with figuring out what my diet will look like (as I am an extremely picky eater) and I'm not sure how much I should eat per day. I have completely cut soda and some other bad foods from my diet, but that doesn't leave me with much. My main goal now after losing weight is to put on lean muscle while shredding that last bit of body fat! Any advice and insight will help greatly; thank you!!!

M&S Team Badge
Posted on: Thu, 08/11/2022 - 08:09

This guide will help you a lot, Alex. Give this a good read.

Hope this helps!

Posted on: Sat, 07/30/2022 - 18:55

Hi, I am a 19 y/o female, I’ve been working out at least 3 days a week mostly HIIT for 30 minutes or elliptical 25 mins (sometimes both the same day). How many calories should I consume a day for 2lb weight loss a week? Thanks!

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Posted on: Thu, 08/11/2022 - 07:52

300-500 less per day than what the BMR calculator says your maintenance level would be. I can't give you that number because I don't know your weight, activity level outside of the gym, how you've been eating, etc. Fill out the calculator, and whatever that number is, subtract 300 and 500. Eat within that range, and add weight training to your routine. You should see around a 2 pound drop per week.

Posted on: Mon, 07/25/2022 - 22:47

Hi there. I am a 54 year old woman. I work part time and hit the weights 3 to 4 days a week plus some beach volleyball, spin class and hiit Cardio. I am 64 inches and 128 pounds. I want to lose fat but also build muscle. Is it best to do 3 to 4 days of full body workouts or hit each group once a week? The latter is what I have been doing. What supplements would you recommend? Thank you for the website, it's really awesome and I have learned a lot.

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Posted on: Mon, 08/01/2022 - 10:06

Hi, Kim. Thanks for reading M&S and for the question.

This is all assuming you're healthy with no underlying issues. If a doctor says to not do anything I recommend, doctor overrides me. I suggest full-body workouts and cardio for you. If you were going to do a competition or grow, then a split would be a better choice. Try this full-body workout and run with it for at least six weeks.

Supplements - Multivitamin, whey protein, CLA, L-Carnitine, and if you need energy before you train (and are healthy) a preworkout supplement. All of those can be found here on M&S. I can't recommend specific brands, but there are reviews on each product that will help you make the best choice for yourself. I hope all of this helps!

Posted on: Sun, 07/24/2022 - 21:54

I am a 27 yr old female and 174. My goal is to lose 30 pounds. What would be a good diet & work out plan. I'm a newbie to the gym and do not know the machines names or how to use them.

I do like to play pickleball for about 2-3 hours and can lose an average of 1,200-2,000 calories when I play.

I currently eat 2 or 3 meals a day with unhealthy snacks when I crave them. I'm trying to be a healthier version and will try to cut junk food/unhealthy foods.

I am a single mom of a 5 year old, so workout out on the weekends would be impossible. Are there any meal plans that would fit me but also kid friendly?

How can I start my fitness journey to lose the 30 pounds?

Thank you!

M&S Team Badge
Posted on: Sun, 07/31/2022 - 11:18

Hi, Belen. Check out this article for what you need to know about coming up with a fat loss plan that can help you.

As you've figured out, the unhealthy snacks have to go for the most part. Enjoying something once or maybe twice a week would be ok. But find alternatives that are better suited to help you reach your goals. Everytime you eat, ask yourself "is this helping or hurting my cause?"

Along with the fat loss guide I included, the workout on this link will be a solid choice for you to start with, and you don't have to train on weekends. Don't be too concerned with the nutrition part on this one. Follow the info on the first link for your food.

I hope this helps, and feel free to come on back if you have any other questions.