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:

982 Comments+ Post Comment

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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 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, 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

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Posted Tue, 06/23/2015 - 14:44

By eating so few calories, you may be supressing your metabolism. If you ate at 2300 ish every day, you would quickly restore it, any weight gain would taper off and you would maintain at that number. 1200-1500 kcal per day isn't enough.

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Posted Tue, 08/25/2015 - 13:18

Listen to other poster that replied. It is 100% correct. Do some research because your selling yourself short

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Posted Sun, 05/10/2015 - 04:01

Bang on for me. Fits exactly with other calculations.

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Posted Sat, 05/09/2015 - 23:04

but if we keep adding calories arent we just gonna get more fat? and the weight that we are adding n the balance would just be fat. Thats what i dont understand a lot of people say that "Bulking" and "cutting" is a lie (myth) and others say that it works.

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Posted Mon, 05/11/2015 - 07:57

Not if you add just enough calories you need to grow without putting on excess fat. You're always going to put on a bit of fat, that's what cutting cycles are for :)

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Posted Sat, 05/09/2015 - 18:22
Samuel Harris

I feel like this is weirdly inaccurate. Apparently my maintenance is 3169 calories a day? I currently eat about 1800-2200. I'm very, very slowly losing weight even at 1800-2200.. (which is OK because that's my intention). But according to this I'm eating at least 1000 calories under maintenance which means (roughly) I should be losing 1kg(2lb) a week. What's everyone else's like?

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Posted Fri, 05/15/2015 - 12:46
Torei Fontaine

It's exactly right, give or take 200 calories. But I lost 200 Lbs following the same formula, you need to make sure you're getting the correct macro-nutrient proportions as well as having those calories. 3169 carbohydrate calories will put fat on you in a heartbeat.

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Posted Sun, 06/07/2015 - 23:19
Sam Harris

I realise that.. And my macro at the moment are fantastic. But 3200 calories is definitely not my maintenance..

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Posted Thu, 04/09/2015 - 19:59

im so confused. help!

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Posted Sat, 05/09/2015 - 17:59

What are you confused about? Use this BMR calculator to work out approximately your calorie requirements to maintain your current body weight. For building muscle, just add 300 to that number and workout for a week. Then weight yourself. If your weight has gone up, keep going at the same calorie range. If it hasn't moved add another 300 calories and repeat. You can do the reverse for fat loss too. Hope this helps. I used this BRM calculator for my body and the numbers were almost dead on.

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Posted Mon, 04/06/2015 - 00:59

help on metabolic damage please

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Posted Tue, 06/23/2015 - 14:48

In particular? If you're consistently eating under your bmr, you will supress your metabolism. To restore it, I suggest slooowly increasing your intake... say 100kcals every few days. See how it works out for you and adjust as and when it's required.

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Posted Mon, 03/16/2015 - 00:13

Hello! I need your help! Im 37 y/o, I am a Rugby Player, I workout every day, and go to practice three times per week, I have been trying to lose some body fat, but it seems that I am stuck at 210 pounds, I feel better but I cant drop body fat, at least thats how i feel, I measure myself every week, and for the last three weeks Im measuring the same! I eat quite good, I take Phase 8 after every workout, plus chicken breast & veggies every day..... A better diet plan would be highly appreciated!! Please help!!!! I

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Posted Sat, 05/09/2015 - 18:10

Toni - See me response to Robby. This is how you use the calc. Just keep tweaking your diet and eventually you'll get to a number that works for you. Then adjusting calories up and down to lose/gain weight will be easy.

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Posted Thu, 03/12/2015 - 17:36

This calculator is inconsistent with every other one i have tried on the internet. I am 72 inches, 179 lbs, 34 yrs old, and workout 3-4 days per week. This calculator says I am at 2500 on BMR all the other one's like says 1800. Any thoughts???

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Posted Sat, 05/09/2015 - 18:11

Like I said in the other replies to comments, this number has been very accurate for me. The best way to tell would be to try the number it says for you and see what happens and adjust from there.

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Posted Sat, 03/07/2015 - 20:49

I'm trying to lose fat and build some muscle. Should I eat the same amount of calories on the days I lift weights as I do on my rest days?

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Posted Sat, 02/28/2015 - 17:56
rhoda amediku

How would I enter my height? I'm 5 ft 5 or 66 inches or 167 cm. I don't know how to enter it.

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Posted Fri, 02/27/2015 - 22:52

Can't seem to make it work

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Posted Sun, 02/08/2015 - 09:09

What is a good vitamins to take before and after workout? also need something for my joints, I guess I am getting old :( Thank you

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Posted Sat, 05/09/2015 - 18:12

Universal's Animal Pak has everything you need as a joint product and multi.

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Posted Fri, 01/16/2015 - 12:26

our eyes are in front of our heads which is genetically inherit to CARNIVORES humans are primarily meat eaters

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Posted Sun, 12/21/2014 - 11:53


I think you should put a bit of a guide on how much to cut uif you are overweight and how much to add if you are extremely lean. Or (not sure how complicated this is) add the body fat% into the formula tohelp people out. I thinksome if not most will just run with the number that the calculator spits out.

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Posted Sun, 12/21/2014 - 00:35

The calculator above doesn't seem to be working can someone check it. I'm a male, 55 yrs old, 5'10" or 70in, 154lbs and work out 5 days a week. I'm looking for my calorie count..Thanks!

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Posted Thu, 12/18/2014 - 13:37

I am 18 years old male ,my weight is 80kgs and height is 5.10, i regularly go to the gym ,i want a lean and muscular body, what diet should I follow on daily basis ,i require a diet chart without supplements .THANK U

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Posted Mon, 12/08/2014 - 03:10
sadz saeed

pls can some one help me with this!!!

i'm trying to do lean bluk and ive just workedout my BMR and its telling me according to my height,current weigth and age

5f,weight 115 and age 25!! i should be eating 2750 cals if im training 5-6 days a week so just wondering is it correct that i should be consuming that many cals????

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Posted Thu, 12/04/2014 - 09:57

According to this, I should be eating 2891 calories per day. Is that good or bad? I'm new to all this and I am trying to lose weight and tone muscle.

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Posted Tue, 11/25/2014 - 23:59
Mohamed Elghalban

Hello I need to find suitable method to losing some weight

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Posted Mon, 11/24/2014 - 23:46

I am getting back into working out after 2 back surgeries last year. I am trying to figure out a good balance of Protein, fat and carbs to help lose some belly fat but still gain muscle? the BMR on this page says I should eat 3179 calories but that seems like a lot and I am limited on lifts I can do because of my back.

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Posted Sat, 11/22/2014 - 20:35

Is bodyweight means leanbodymass

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Posted Thu, 11/20/2014 - 11:44

I have a propensity to put on weight easily so this is rather shocking to read that I should be eating 4417 calories per day! Most calorie calculators suggest I eat around 2500 per day. I would be concerned about eating over 4k calories a day because I'd gain a lot of extra fat.

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Posted Mon, 11/17/2014 - 09:49

Ok so now I know my daily intake and need to figure out which route I should take first knowing that I haven't been in the gym in yrs and I've gotten pretty frail looking at 5'6 137lbs. I'm not sure if I should just focus on getting back in shape and toning up seeing that I really don't have a figure much less tight abs but my fat is only at about 14%. In saying that I'm not sure if I should go straight to the bulking seeing that it's fairly hard for me to bulk. And after reading Steve's comments and a lot of his articles I won't be straight up told what to do cuz that would be just to easy on me but any advice as far as what an experienced lifter would do in my position would be greatly appreciated and plz keep in mind that I am willing to go the distance and in four days money for any and all suggested supplements will be acquired. Thank you for your time and advice if possible.

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Posted Fri, 11/14/2014 - 13:33

I like corn?