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:

1.3K Comments+ Post Comment

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Posted Sat, 04/13/2019 - 05:07

Hi. I'm 35, female, 155 pounds, 5 feet 3 inches. The calculator is telling me my BMR is 2002 calories. I have used a BMR calculator in the past and it said my BMR was closer to 1475, so I'm not sure what to think. I lift weights 4 days/week for about 75-90 minutes, followed by 30 minutes of cardio. I have been limiting my calories to about 1300/day. I really need more information on how much protein, calories, etc I need to be consuming in order to gain lean muscle and lose body fat. Everything I read tells me something different. I have lost about 10 pounds and I've been following this routine for almost 2 months. Any help is appreciated. Thanks!

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Posted Wed, 04/10/2019 - 18:10

What does the resulting answer mean?
My calories are 3150
And I want to increase my weight ten kilo how?

JoshEngland's picture
Posted Thu, 04/11/2019 - 10:48

Hi Maddi,

The result provides your maintenance calories. To increase your weight, you'll want to add calories to that number. My recommended added calorie amount would be ~250-500 calories on top of your results.

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Posted Thu, 04/11/2019 - 12:28

Thanks alot joshengland

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Posted Tue, 03/26/2019 - 21:18

I am 26 years old and 1.80 years tall and weigh 63 kg and very thin

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Posted Mon, 03/18/2019 - 09:05

I'm 24 years old , female , 44 kg ,156 cm, my body is like a ruler . l want make shape for my glutes to become bigger . l'm soo.. sad because the shape of my body . please help me.

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Posted Sun, 04/07/2019 - 11:19

I have watched ‘florina fitness’ on YouTube that has helpful tips on developing curves!!! I just found her a few days ago.

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Posted Wed, 03/13/2019 - 11:52

this calcualtor is buggy. depending if you use inches or cm gives you an amount that is wildy different.

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Posted Mon, 03/18/2019 - 12:06
Steven Barnett

I disagree. I put in my accurate information for both because I saw your post and there was a 4 calorie difference. I would suggest checking the math on your conversions to make sure they are accurate. There is nothing wrong with this calculator.

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Posted Tue, 03/19/2019 - 08:26

The calculations are different but not wildly different..... Make sure you changed weight to lbs as well

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Posted Wed, 04/10/2019 - 18:21

Yes,with cm 3150cal men with insh2000cal
For the Sam person

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Posted Sun, 03/10/2019 - 04:46


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Posted Sun, 03/03/2019 - 04:59
Michael Moore

Im 47 and lift weights 4-5 days per week at minimum 80% 1rm currently at 90% 1rm on all lifts (DL, OHP, Sqt) and either sled push or farmers carry. I work at a moderately physical job im on my feet all day. My question is Where exactly do I fall on the activity chart? It is a difference of 500 calories between two choices...

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Posted Sat, 02/23/2019 - 02:38

So I'm 26 years old, female, about 100 pounds. I've been doing aerial silks for over a year and rock climbing I recently started up again and have been doing just for a few weeks. I'm amazed of how little muscle I've gained after being so active and doing sports that are super muscle building. I am not always the best about eating enough but does it really make that big of a difference? I don't want to gain any fat, just muscle! It says I should eat 2000 calories, is that right?

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Posted Tue, 04/09/2019 - 21:52
Jaryen Haughey

That is definitely correct. 2000 or more would be acceptable. Considering your lightweight your metabolism is very high with or without the muscle mass. For you to gain muscle without the fat I would recommend at least 60 percent of your calories per day to come from protein based meals and supplement (optional). Rock climbing is a long term physical sport so to gain muscle you must have that protein intake to ensure your muscles are receiving the doses they need. gym lifts and intensive lifting 2times a week as well might benefit you as well, but this is only optional as well, Reps over max lifts are expected if choosing to lift for muscle mass. I hope this was helpful for you.

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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 Tue, 04/09/2019 - 21:57
Jaryen Haughey

That may be one of the issues. if you are not receiving enough energy through your meals in protein or carb wise, your muscles will shut out any new mass that you are trying to gain through your workouts. for a while try boosting your consumption to a closer number of 1950 and see if the growth gets aa little easier if so add another 100 calories but of only protein to support the muscle growth you are trying to receive. you can not just lose fat muscle growth has to come with it or it will be a battle the whole way.

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Posted Sat, 04/13/2019 - 16:57
Clint Isbell

Your ratios are off, it should be 50% protein 30% fat 20% carbs. Carbs and fats are energy sources and protein builds and repairs EVERYTHING in the body. Eat all your daily carbs around your workout, pre and post.

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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 .