BMR (Basal Metabolic Rate) Daily Calorie Calculator

BMR (Basal Metabolic Rate) 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:

1K Comment+ Post Comment

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Posted Mon, 05/30/2016 - 19:04

The number I'm getting here is for maintenance, correct? Other sites have me eating around 2100kcal for weight loss and this is giving me about 2900kcal. I have to assume this is for maintenance.

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Posted Thu, 05/19/2016 - 20:49

No wonder I wasn't losing any weight. The diet I was on said to eat only 1200 calories a day. When I should be eating almost 2600. What a difference!

MikeWines's picture
Posted Fri, 05/20/2016 - 11:08

Keep in mind that you will still need to modify the calories provided by calculator depending upon your goals.

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Posted Wed, 05/18/2016 - 16:14

Your calculator says my goal is 2670 cals/day, while others are significantly different: says I should burning 1653. = 1883 = 1535 = 1656

Why a 800 - 1000 cals delta from theirs to yours?

MikeWines's picture
Posted Thu, 05/19/2016 - 09:19

All of the other calculators don't factor in daily activity levels. Technically the calculator should be titled "TDEE (Total Daily Energy Expenditure) Calculator".

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Posted Thu, 05/19/2016 - 12:01

Thanks, Mike. This makes sense.

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Posted Thu, 04/28/2016 - 21:48
John Kyle

I am 13 years old about 39 kilos (that's what my doctor said LOL) and the BMR calculator says that my Calorie Requirements are up to 1334 a day.. If i do this would it be possible for me to gain weight , especially that I am an ectomorph (it's a real sturggle :( ). Also I really want to gain some muscle without any Equipment (Just simple exercises such as push-ups pull-ups etc etc.).

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Posted Thu, 04/28/2016 - 14:37

I am skinny. Probably what some would call skinny fat, but I am very small. I am 5'5 and I weighed myself yesterday and I am siting at 109lbs. I lost about 5 lbs in 1 1/2 week. I did have a loss recently which is what caused the sudden weight loss. I am probably between a small version of a mesomorph and an ectomorph. I am not the ruler, as I have large chest and tend to carry weight around hip area, but at the same time, I have no muscle and lose weight very easily, with very small and slim bones. I want to start a weightlifting program and to eat more. I just don't want to lose anymore weight!

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Posted Fri, 04/01/2016 - 15:37

Hey! I am a lady, yuop yuop :) So basically, I am a doctor and i work from 8-16 in a hospital and then I m also working as a personal fitness trainer from 17-20 .I usually work out (for me ) doing weight lifting 3 times a week and 1 day of HIIT. The thing is that i'm not sure about, is how should I consider my activity level, because i'm also training my clients in the afternoon and I m not the lazy trainer type and i work out with them (of course, not very hard for me). But still, I m always hungry and it sometimes wakes me up late in the night :)) I have 50 kg, 160 cm height and 26 years old.

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Posted Wed, 03/23/2016 - 10:15

This calculator shows ~1000 calories higher than all other BMR calculators on the internet. I'm getting a BMR of 2797 (30, 6'0'', 165 lbs, moderate excercide 305 days/week) on this site, however on and 3 others I checked, I come out around 1700-18000 calories as my BMR. What gives?

MikeWines's picture
Posted Wed, 03/23/2016 - 15:37

BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure = BMR + Everyday activities which includes lifting) are two entirely different things. This calculator is misnamed as a "BMR calculator" when in actuality it's computing your TDEE. Therefore, it's going to be much higher as the activity multiplier is factored in. (Usually anywhere from 1.2-1.9)

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Posted Fri, 03/04/2016 - 05:56
Pavan Kumar

Hi i am Pavan. I was fat and was 84 Kgs for my height 5.9. I joined gym stared working out. In 5 to 6 months i reduced my weight to 76 Kgs with the help of strict diet. After that due to my personal commitments i went to gym rarely for 2 to 3 times a week for 4 to 5 months. And i didnt able to go gym for around 45 days. In this time i put up on wt and reached 82 Kgs. Now started once again strictly and reduce my weight to 78 in 2 months. But almost in these period of 1 to 1.5 years i barely not able build Muscle. My friend joined me to gym 3 months back and his result on muscle building is awesome, i have not build 50% of him. Even i am lifting same weights what he will lift. But i am seeing no Muscle growth. Only difference is he will eat non veg and i am Vegetarian. I am only eating Egg whites for proteins. My routine is, i am going gym after my office ours that is in the evening 7.30 to 9.00 Pm. Initial freehand followed by 15 mins running and then weights program. Last 15 mins for abs. My all friends laugh and teases me that if i do gym for decade also i will not grow muscle. So please help me how to grow it. Also please suggest good protein diet in veg.
Thank you.

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Posted Tue, 03/15/2016 - 20:47

Hey, If you keep lifting that much, you are probably still building muscle, its just hidden under the fat. I am 5.9 and I weight 71 kilos and I am at 17-18% body fat, Some muscle shows, but I need to get it down to less than 15% body fat for my muscles to start popping out. As a vegetarian, eat eggs( whole is also fine, the yolk contain a lot of nutrients). SInce you are also indian, you must like daal, have a cup of cooked daal and eat it with a bit of salt every night( a glass or 2 of milk also helps). kidney beans and black beans also contain a fair amount of protein. Start treating potato as a vegetable, It is the equivalent of rice. So if you have rice with potatoes, you are consuming way too much carbs, Also reduce consumption of refined sugar. Once you lose another 5 kilos, you will notice some differences. You may not build much muscle while losing.. Once you are at your target weight, increase consumption of protein and carbs(rotis,rice) and eat around 2500-3000 calories a day..

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Posted Thu, 03/17/2016 - 00:33
Pavan Kumar

Dear Ramani,

Thank you very much for your reply and suggestion. Yes you are rite may be my muscle hidden under fat. Recently we checked, my friends biceps was measuring 355 mm and mine was 348 mm. Only 8 mm difference. But his biceps shape is awesome. Mine if you see, feels i am not going to gym. My diet plan is - I will take 2 cups of Ragi mault with 2 Egg whites in the morning 8am. 1 cucumber at around 11 am, 3 chapati with 2 egg whites at 1.30 pm, 1 cup milk, 3 chapathi and 2 egg whites in night 9 pm. In between will take 2 cups normal tea and 2 cups green tea in the office. Please suggest if any thing to change in diet.
Thank you.

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Posted Wed, 04/20/2016 - 16:06
Cody Simons

Need to supplement with protein powder 2-3 times a day. Preferably Whey Isolate if trying to stay lean. Incorporate tofu and other vegetarian protein sources. at your weight I would recommend 175-200g of quality protein a day to build muscle. On a vegetarian diet the problem is that very often the diet is higher in fat or carbs so watch this and look for high protein. No more than 85g of fat per day and around 200g of carbs per day.

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Posted Mon, 02/22/2016 - 11:35

I am a really slim guy, eating more than before but still not able to gain noticeable weight. I am extremely skinny, though I am shown some progress on my bicep after joining gym but still i am too slim. after eating i only get fat in my stomach which get burned at the gym (what i feel)
for now i have started to eat 3 chapatis (beard naan), milk, banana shake, apple
please suggest exercises and diet to gain noticeable weight in the next 3 month

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Posted Mon, 02/22/2016 - 14:07
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Posted Fri, 02/19/2016 - 11:12
Justin Mcclure

My calorie in take says 3009. I'm thinking about doing keto bulking diet. I would like to gain muscle but try to stay as lean as possible too. Will this diet be a good idea for me?

MikeWines's picture
Posted Mon, 02/22/2016 - 10:27

Keto isn't the best choice for cutting and it's definitely not a good choice for bulking. See here:

If you're in a caloric surplus and there are no outstanding medical conditions (e.g. diabetes or thyroid condition) then there is no reason to fear or restrict carbohydrates. Now, if your personal PREFERENCE is a higher fat diet and low(ish) carb then I might understand it but I would argue that it is not the wisest choice when it comes to performance.

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Posted Wed, 02/03/2016 - 14:53
Murphy Pulliam

I found this interesting. I work out everyday, burning between 500-800 calories through activity. It says I need 2700 calories! Usually I have 1200-1500 and I feel fine. Is that ok?

MikeWines's picture
Posted Mon, 02/22/2016 - 10:29

Metabolic adaptations can occur but it could also be due to a miscalculation in terms of activity levels or perhaps caloric intake as well. I would say it's certainly not a wise strategy and you are never going to put on much (if any) muscle mass.

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Posted Sun, 01/31/2016 - 21:20

I know that if my BMR is 2700 and I am a very active person I should tack on another 300 to 500 calories in order to gain weight, but what if I have 13% body fat and I want to get rid of the fat while gaining muscles? My concern is that the fat will stay in the body as I build muscle. Wouldn't it be wise to just consume the 2700 BMR calries on a ketogenic diet and wait until the fat content in the body is reduced while I try to build muscles? So far I lost 3lb in 2 weeks and I think its in fat because people tell me I look thinner and more defined.

MikeWines's picture
Posted Mon, 02/01/2016 - 10:44

I'll try to address everything you asked but for starters, keto isn't the best idea:

Secondly, no one gains muscle independent of fat if they are a natural trainee. Now, those on anabolic substances, beginners, or those returning from a long training lay off can gain muscle while losing fat but those circumstances aren't typical. Now, there are certain situations where someone might lose fat and gain muscle simultaneously in intermediate athletes but that takes quite a bit of experience, knowledge, and hard work to actually accomplish.

Depending upon your bodyweight and goal, that will necessitate you next step in terms of a bulk or cut. If you're skinny fat (lacking muscle mass and carry some abdominal fat) then it would be wise to put in some hard work in the gym along with a large of whole foods to put on some mass. Most males should stay between 10-15% of bodyfat when trying to gain muscle mass. Going any higher will have affects on hormones and insulin sensitivity which can negatively affect the pursuit of lean mass.

If you've been losing weight for a while then it may very well be fat but when you just begin a deficit you will lose water and decrease glycogen stores so that will reduce some of the bloat (typically in the face in some folks) so they will appear "leaner" to others but in actuality it's just manipulation of carbohydrate storage and hydration.

Finally, if your BMR is 2700 and you eat 2700 calories (keto or not) then you won't gain or lose weight since that's your maintenance.

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Posted Wed, 01/20/2016 - 15:11
Jake Forchetti

I am 14 years old and 4ft 9in. I want to gain muscle and get bigger.How much should i eat everyday and how many protein shakes should i have everyday.I play many sports and work out almost everyday.

MikeWines's picture
Posted Mon, 02/01/2016 - 10:55

At 14, you shouldn't be worried about a single supplement. You should be training 2-3 times per week and eating plenty of home cooked meals along with some calorie dense snacks throughout the day. Go out, play sports, have fun, and don't worry about trying to keep up with all the details on this site at your age. You're still young, enjoy it while you've got it and have fun doing it.

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Posted Wed, 01/06/2016 - 20:54
Nathan Rattley

ok. So tells me I need 2759 calories a day. Where i get confused is i want to lose weight. 98kg now. I want to get down to 80. So what would be the Macro intake with Protein/Fats and Carbs???

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Posted Sat, 01/16/2016 - 05:25
maikel konsap

Just eat less than that in a day and work out :D something like 2000-2200.

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Posted Sat, 01/16/2016 - 09:03

How many days a week will you be working out and how hard, and this you will stick too and ill write your macros for you, but you have to stick to what days a week you will train, this is important.

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Posted Mon, 01/18/2016 - 14:27

5 days a week with weights.
Am doing slow cardio ( walk) every morning Brett.

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Posted Mon, 12/21/2015 - 20:36

I am getting frustrated with this calculator. I type all of my information in all of the fields yet it says " please enter all fields". I don't understand do you guys have the same problem?

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Posted Tue, 12/22/2015 - 10:39

Hey Connor,
The problem is usually the height field. Make sure you're entering your height in Inches (or CM) and not feet (or meters). If you type in something like 5'10 into that field, it won't recognize it as a valid entry.

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Posted Wed, 10/14/2015 - 19:11

Let's say I entered my weight as a 200 lbs.
Does it matter what my fat % is? Or is this Calculator for body builders who are very lean?
I'm going nuts here, please help.

MikeWines's picture
Posted Thu, 10/15/2015 - 11:52

There are more accurate formulas using body fat percentages as a more accurate means to determine calorie intake but this one does not. Not to mention most folks don't have access to Bod Pods, DEXA scans, or calipers to get an accurate measurement of their BF %age and as such it would skew the results.

Obviously the proportion of fat mass to fat free mass coupled with the person's lifestyle will definitely skew individual metabolic demands but the simplistic nature of this calculator provides a basic number to work with.

MikeWines's picture
Posted Mon, 10/19/2015 - 09:44

Here's one of the best calculators on the 'net currently: If you don't understand all of the buttons and whistles, don't sweat it but you can get pretty detailed with it if you know what you're doing.

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Posted Sat, 10/17/2015 - 04:08

Thanks for replying MikeWines.
Can you please share one of the more accurate formulas?

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Posted Mon, 10/19/2015 - 16:19

Thank you so much for the link, it's very detailed & I really like it.
On the last step my lean body mass was going up which is great but my body fat went up as well which is exactly what I'm trying to avoid, knowing I chose weight gain lean mass option.
Can you please let me know how to make the body fat drop as the muscle mass goes up on that table of the final step?
Thanks so much, I really appreciate it.

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Posted Mon, 12/14/2015 - 15:07

work more

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Posted Wed, 09/16/2015 - 07:49

if im a student and dont do much exercise other than the gym, do i put the sedentary or do i include the my gym exercise inthe activity section too?

MikeWines's picture
Posted Thu, 10/15/2015 - 11:53

Include any activities (i.e. lifting) in the activity section.

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Posted Mon, 10/19/2015 - 05:18

nikku wahi hai aapke naseebwa ma

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Posted Fri, 08/28/2015 - 15:34

I'm not entirely sure this is accurate(for my scrawny ectomorphic azz anyways) , I'm barely gaining a pound a week, if that, while eating 4000 calories a day, my maintenence based on this is 2,700 calories the last time I ate that amount of calories was when I weighed 128 T.T

MikeWines's picture
Posted Mon, 08/31/2015 - 10:22

Agreed. As I mentioned in this article (

"Keep in mind, all of these calculations are based upon algorithms for most individuals. However, they cannot factor in every individual variable such as NEAT (non-exercise activity thermogenesis), genotypes, hormones, lifestyle factors, hobbies, or nervous system dominance.

Therefore, some individuals may need to add more calories in order to gain weight while others will need less to get the scale moving in the right direction. Start with a set number, eat accordingly for a month, check the scale, and then reassess."

The calculator spits out 3000 for me and I routinely have to eat 4000 just to maintain weight.

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Posted Thu, 10/01/2015 - 16:07
Anthony Acosta

I am trying to lose weight, and for about a month I've done 2200. I gained 3 lbs with going to the gym 5 days a week, and watching every piece of food that goes into my body. Lots of lean meats and veggies. Lots of water. I was told to try 1500, is this too little? I'm 5'10, 233 and want to drop 50 lbs

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Posted Wed, 01/27/2016 - 12:38

yes, 1500 is way too low. Are you new to weight training? Has your waist gone down, up or remained the same?

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Posted Wed, 08/19/2015 - 12:50

it does seem like a lot of Cals, but low on sugar and bad fat it should work if you're working out a lot.

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Posted Wed, 08/12/2015 - 23:00

Sounds about right. It's hard to eat over 4000 "clean" calories though.

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Posted Sat, 06/27/2015 - 14:45

Im 16 years old and im a beginner. You think i should go with this? and i have a small belly so should i increase the cardio or not?

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Posted Sun, 05/24/2015 - 15:29
martin drnes

I was surprised by the calorie amount, but realized i had put in pounds and cm and not pounds and inches. If you have got some crazy 4000 cal result you have probably done the same.

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Posted Sun, 05/10/2015 - 04:34

This is wierd 3670 thats alot if i do eat like this i seem to make myself sick and not be able to function my caloric defesite is about 1500-2000 sometimes less and i train 7 days a week 2-3 hours havent felt any symptoms of overtraining body recovery is fast too

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Posted Sun, 05/10/2015 - 04:11
Bev kelky

If I ate 2344 like this suggests I would be the size of an elephant in no time at all, I normally stick to 1200-1500 a day , this calculation can't be right surely