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

Measurement Units:
Activity Level:

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).

kai canubida
Posted on: Fri, 09/10/2021 - 15:42

Hi i skate 6-7 days a week from 3-6 hours which activity leave should i chose i skate a vert ramp in the heat so i think i burn a lot of calories doing that plus i work out at the gym and my house

M&S Team Badge
Posted on: Mon, 09/13/2021 - 20:42

Hi, Kai. Choose extra active to determine your BMR.

jay allen
Posted on: Fri, 09/03/2021 - 13:30

I am 6'0
fluctuate between 185-189
i want to get to 200 pounds
i love my build but i just want to be a little bigger and maintain that
I workout M, T, T, and F lifting heavy
i think the issue is my calories intake
what should i do?

M&S Team Badge
Posted on: Mon, 09/13/2021 - 20:41

Hi, Jay. Check out our Muscle Building guide to help you determine what you need to do in order to reach your goals.

Dane McAnulty
Posted on: Wed, 09/01/2021 - 17:42

I’ve recently started lifting weights and I’ve noticed that I have gained a little fat in the midsection. I haven’t increased my calories drastically, but, I’m trying to build muscle. I am very lean after losing 120lbs. Is this normal?

M&S Team Badge
Posted on: Mon, 09/13/2021 - 20:40

Hi, Dane. First, congrats on that weight loss! Yes, it is normal for someone in your position to notice fat gain. Slightly cut back on the number of calories you're taking in, or add more cardiovascular training to your program. This will help keep the focus on building muscle.

Posted on: Thu, 08/26/2021 - 05:58

Hello! I am 25 years old and about 83kg and 191cm. I usually do bodyweight strength exercises for 60-90 minutes 3 times a week and 10-30km of jogging at 11-15km/h 3 times a week. Should I then select very active or moderately active?

Thank you,

M&S Team Badge
Posted on: Thu, 09/09/2021 - 19:50

Hi, Sindre. Select moderately active to determine your numbers.

Posted on: Thu, 08/19/2021 - 20:11

Hi there! I am 5’8, 21 and about 155 pounds. I workout 6 times a week for about 1hr 15m. I average 13k steps per day. I have a somewhat physical job were im on my feed for 10hrs a day. Which activity level should i choose?

M&S Team Badge
Posted on: Tue, 09/07/2021 - 09:58

Hi, Nic. Go with the highest level of activity.

Posted on: Mon, 08/09/2021 - 15:26

Hey there! I am a 63 y.o. white old man. I've been working out most of my adult live and have struggled losing even 1 pound.... I'm 6'1" 217lbs and want to really lean out before I got into "the home" where I will eat apple sauce, drink Ensure, and get my diaper changed daily. I currently work out 4 to 5 times a week/ cardio about 4 times a week. The BMR calculator shows mean consuming 2971 cals- WHAT? So.... is that for real and if so, what would my calorie deficit go to? Please advise and thank you for you time.

M&S Team Badge
Posted on: Thu, 09/02/2021 - 12:37

Hi, Michael. Consider looking over this expert guide on fat loss. You might need to change up your nutrition program, and evaluate the way you train. Sometimes simple changes can make all the difference. Start with this guide so you have the best information available to help you see results. Thanks.

Posted on: Sat, 08/07/2021 - 23:09

Hi there! I am 5’3, 23 and about 130-135 pounds (fluctuations). I workout 5-6 times a week for over a hour each time with weight training and the occasional cardio afterwards. I aim to get 10k steps in my day otherwise. How much should I eat to lose weight?

M&S Team Badge
Posted on: Mon, 08/09/2021 - 11:43

Hey Kennedy -

So many factors go into determining the proper nutritional intake for your goals. Check out our Expert Fat Loss Guide: Learn To Lose Fat With Diet & Training for tips on how to lose weight with proper diet/nutrition!

Jonathan Haile
Posted on: Tue, 07/27/2021 - 11:07

I lift 4 days a week for roughly 45-50 mins and then do 12 mins of walking at an incline as a warm up and cool down. Outside of that I’m not all to activate in my day to day so would I put that down as lightly active.

M&S Team Badge
Posted on: Wed, 07/28/2021 - 08:39

Hey Jonathan - you can go with lightly active and follow those calories for 4ish weeks and if you're not making the progress you want, you can up your calories.

Posted on: Mon, 06/07/2021 - 11:27

Hey there!
First things first, this is one of the best articles I've ever read on fitness & lifestyle sphere. I want few suggestions from you to make my journey to building muscle a lot more fun & efficient.
I'm 20 years old,6''1', and my body weight is 163 pounds. The calculator says to take 2910 calories per day to maintain body weight. I want to do a 12 weeks muscle building training by training 5days/week. I have researched your website and have come to know about the right workout routine, diet options, and supplements for me.
The challenging part for me is I don't know how to fix the exact amount of a certain nutrient in my diet and which nutrient source to select for the right nourishment. I could really use some help in integrating a muscle build diet according to my profile, if you provide any help in such cases. Looking forward to hearing back from you.
Your avid reader,

Oneil dsilva
Posted on: Tue, 05/11/2021 - 17:04

I am 130kg, 183cm and 36 yrs, the calculater says daily intake should be 4342 per day, how many calories should I be losing per day to maintain a calorie deficit and do I realy need a 4342 intake??.

M&S Team Badge
Posted on: Thu, 05/13/2021 - 10:15

Hey Oneil - this calculator 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: Mon, 05/10/2021 - 10:37

Hi, am male,still 17age,weight 70kg, height 164,my calories calculater is 2681.i have belly fat +glute fat so,to give solution to reduce

Posted on: Tue, 05/04/2021 - 08:52

Hi, I’m female, 32y.o and 58kg. My calories calculated is 2080 for 156cm and moderate exercise. I am currently eating around 1600-1700cals a day (been slack with macros) and feel that if I eat more that I will gain weight. What would your suggestion be to lose 3kgs and then sustain it?

Posted on: Wed, 04/14/2021 - 07:35

I don't think the calculator is working correctly,,,please check it. Says''please fill in all fields'' when they are all filled in,

Posted on: Fri, 04/30/2021 - 10:05

It did this for me too, its because i was filling out height as 5'4, not by inches or CM as it says. once i put in 64 for inches it showed my results.

Posted on: Tue, 04/06/2021 - 21:24

how come it’s saying “full in all the fields” but I already have them all filled out?

Posted on: Thu, 04/01/2021 - 17:35

I am 110 pound male, 5’5. I do 1hr & 30mins of vigorous weight lifting, and boxing workouts 3x a week. What activity is this?

M&S Team Badge
Posted on: Mon, 04/05/2021 - 14:28

Hey Marcos - you most likely fall into the 'moderately active' category.

Posted on: Sat, 04/10/2021 - 10:33

I know it seems like playing. But, let try maybe the hard way is not always the right way.

Sandra Ramzy
Posted on: Tue, 03/30/2021 - 18:39

I am about 162cm in height and I weigh around 43 kilos, do I need to gain weight?

Posted on: Sun, 03/28/2021 - 04:33

Hey I'm 14, 50kg and 167cm high and female. I do half an hour of dancing (just dance) on week days, and also go for a 20 min walk up hill to the shops every day. My goal is to put on muscle and I'm happy to gain fat as well.

Joyce Bergman
Posted on: Thu, 03/25/2021 - 23:08

I will be 64 next month, I’m a woman who is 5’2” and 147 pounds. I walk a minimum of four miles per day, sometimes five or more, seven days per week. I’m not that fast, I take about 23-25 minutes per mile. Is this moderate or very active?

M&S Team Badge
Posted on: Fri, 03/26/2021 - 10:45

Hey Joyce - moderate

Posted on: Tue, 03/23/2021 - 17:16

Hi I’m 24 years old, moderately fit, 171kg and 170cm tall and would like to lose weight. I’ve been doing 1800 calories and having a treat At the weekend but I have been absolutely starving in the week and think the best route is upping it in the week and not having a treat day. How many calories should I have?

M&S Team Badge
Posted on: Wed, 03/24/2021 - 09:38

Hey Holly - are you doing any sort of exercise/activity to determine your activity level?

Posted on: Sun, 03/21/2021 - 17:54

I am 135lbs, 5’2 (62in) and 20 years old. I am trying to lose weight and tone up. I put sedentary (little to no exercise) and got 1728 calories. I would now subtract 500 for weight loss and get 1228 cals. I wanted to try the 21 day shredding workout

M&S Team Badge
Posted on: Mon, 03/22/2021 - 09:26

Hey Stephanie - is the 1728 lower than what you're currently eating? When you start the 21 day shredding workout, you'll want to change your 'activity level' in the BMR calculator to fit the activity level of that workout.

Posted on: Tue, 03/09/2021 - 16:52

I am 288lbs and 69 inches at 47 years old male moderately active 3-5 days a week working out. When I enter this I get 3746 calories which seems high. Is that correct?

Christopher Mcc...
Posted on: Mon, 03/08/2021 - 16:36

Hi, I am 37 and work in an office. I weigh around 75kg and stand 5ft 10 tall. I am very lean all over always have been. But i carry alotnof belly fat and it is disgusting to look at in the mirror and uncomfortable to carry around. I want to bulk up but will this be possible with the belly fat?

Khaled Yassine
Posted on: Mon, 03/08/2021 - 11:36

hello, I am 21 years old, male , 176 cm, 79.8 kg, and I am very active. I have a body fat percentage around 14%. I want to start a clean bulk program. How much I am supposed to consume calories and if there's a specific workout.
thank you

M&S Team Badge
Posted on: Wed, 03/10/2021 - 09:21

Hey Khaled - add 500 calories to the number given to you by the calculator. Also, check out this clean bulk article:

Posted on: Sat, 03/06/2021 - 23:12


I am 97 lbs, 62 inches, 14 years, a male, and moderately active. It says I haven't filled in all of the fields. Can anyone help? I also put in English for the measurement.

Posted on: Tue, 03/09/2021 - 00:54

So I put in your measurements and it came out as 2,112 calories per day.

Posted on: Sat, 07/31/2021 - 10:52

Hi Noah,
Your height should be input in Feet and inches. You are 5 foot 2 inches being 62 inches tall. I also put your age as 16 since 14 wasn’t available. 2,273 calories was the calculated amount you need to maintain your current weight. You are an appropriate weight for your height according to the Body Mass Index. As a young person you should focus on eating nutritious food and not be concerned about calories as you are not overweight. You must increase your calories should you wish to gain weight but focus on whole foods to support your body as your body is still growing.
Eat quality meats, vegetables and fruit. Avoid fast food and sweets having them as the occasional treat.
Hope this helps

Nathan Petticoffer
Posted on: Wed, 03/03/2021 - 20:54

Hello! So I have been training 4 days a week and bulking eating 3,000 calories a day. I’m now cutting, but am trying to figure out what the correct calorie intake, carb, and fat percentage I should be shooting for.

M&S Team Badge
Posted on: Thu, 03/04/2021 - 09:43
Posted on: Wed, 03/03/2021 - 18:09


I am 25years, 6'5 tall and 105kg in weight. I'm not active and I'm looking to start working out. Im writing to see how much calories you think I should target daily. I'm looking to build lean muscle.

Benjamin Wright
Posted on: Sun, 02/28/2021 - 03:52

Hi, do I select my activity level based on what I do now or what I am going to do? I currently don’t do any exercise and don’t have an active job but plan on getting into a workout regime of about 45-60 minutes a day 5-7 days a week.

M&S Team Badge
Posted on: Mon, 03/01/2021 - 09:57

Hey Benjamin - you should do what you are doing now. Once you implement your new routine, you can enter in that activity level.

Tracy Bannatyne
Posted on: Sat, 02/27/2021 - 05:24

Hi there,
I’m 5ft 2 and 130lbs my goal is to loss weight and tone. I workout 3-4 days per week 30mins weights and 30mins Jump Rope Tabata what activity level should I be at? I choose moderate and it gave me 2700 calories I feel this is a little high as I’m only eating 1400 just now. Should I be eating more? As I’m trying to loss weight?

M&S Team Badge
Posted on: Mon, 03/01/2021 - 09:56

Hey Tracy - 1400 calories is low, even for weight loss. I also think you may have entered an incorrect piece of information into the calculator. When I plug my numbers (130 lbs, 62 inches, 23 years, female, moderately active), I get 2100 calories.

Hunter Mitchell
Posted on: Mon, 02/22/2021 - 17:25


I am 5'1 (61 inches) and around 135lbs. My daily calorie requirements are 1934 calories per day. My goal is to lose weight. So I would subtract 500 from that number for a total of 1434 calories per day. I still feel like that's too many calories. I'm planning on doing the Fast&Furious workout plan because I'm going on a trip that I would like to tone up for. Would you recommend I stay at 1434 calories per day?

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