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: Sun, 05/14/2023 - 02:49

Hi new to all this
I’m 52 years old. 53 kg 161cm in height
All the gear and no idea
I’d like to be lean and toned but not sure of carb / protein ratios or when to have my protein shakes / creatine all the sips really
Any advice would be greatly appreciated

M&S Team Badge
Posted on: Sat, 05/20/2023 - 06:57

I would suggest starting here, Natalie.

Mike Candan
Posted on: Mon, 05/01/2023 - 15:53

I have a 13 year old daughter who is in good shape by appearance but she wants to get rid of her slight pudge on her stomach (very light if anything in my opinion). I certainly encourage her to workout and eat right...she likes sweets. Now that she is showing interest in eating healthier, I'd like to know where I should start. She's 13, 115 lbs, and she's 5' 2". I figured she should have approximately 2100 calories per day (she participates in recess at school daily and she's now starting an intense, full-body, circuit workout). I just don't know what her macro ratio's should be...I was thinking 40% protein, 30% carbs, and 30% fat.....does this sound correct? Any insights would be greatly appreciated as I just want to make sure she stays healthy...

M&S Team Badge
Posted on: Sat, 05/06/2023 - 06:56

Hey Mike, 40/30/30 is a good starting point, and things can be adjusted as she progresses. As long as she doesn't get injured and rests properly, I think you're on the right track.

McKayla C
Posted on: Thu, 05/11/2023 - 14:49

Hey Mike. As long as she is fairly active and eating a well-balanced diet, just let her be a kid. Letting her get fixated on how she looks and always thinking about what she is eating will do more harm than good in the long run. As someone who used to be a teenage girl, I wish someone would have told me that when I was a very active athlete with barely a "pudge" on my stomach.

M&S Team Badge
Posted on: Mon, 05/15/2023 - 15:49

Based on how I read Mike's question, this appears to be a joint effort that the daughter is interested in doing. However, this is sound advice for other parents that are trying to force their kids to do something they don't want to do, though. Seen that happen way too often.

Malak Youssef Ali
Posted on: Mon, 05/01/2023 - 00:51


im 27 y old, female, 153 cm, 61,5 kg.
im active usually.
i used to do HIIT, cardio, walking for long distance, jogging at morning but I don't loose weight.

could you please advice me.

Thank you!

M&S Team Badge
Posted on: Sat, 05/06/2023 - 06:51

If you don't mind answering some questions for me, I will see how I can help.

Specific goal or target weight?
Training at home or in a gym?
Any previous diets you tried?
Any medical issues I should know about?

Vishal Ranjan
Posted on: Wed, 04/19/2023 - 16:05

Hi ,

I am on a weight loss journey and I have came from 88kg to 74 kg without taking much care of weather I am loosing muscle or fat ( protein intake was around 110g throughout the journey of 4 months)

Now I want to loose fat and gain muscle at the same time
My height 170 cm or 5ft 7inch, weight 164pound or 74kg.

Could you help me with protein to carbs to fat ratio so that I can stick to and try my level best to maintain or increase muscle mass at the same time loose fat also

M&S Team Badge
Posted on: Wed, 04/26/2023 - 21:05

There are very few people that have the ability to lose fat and build muscle at the same time. If you want to shift to more emphasis on muscle building, then I would suggest numbers such as the following.

200 grams of protein
200 grams of healthy carbs
60-80 grams of healthy fats

Divide that up over 4-6 meals a day, and keep your cardio up. That will help minimize any weight gain. Good luck.

Bayan Mansour
Posted on: Sat, 04/15/2023 - 00:22

I did an Inbody test that says my BMR is 1870 kcal but here I'm seeing 3116. Something seems to be off with either one.

Posted on: Tue, 04/11/2023 - 04:51

Hi I am 178cm / 88kg at 38 years old.
The calculator says I need 2600 BMR calories.
I really want to improve my overall health/fitness/posture and get rid of the dad-bod / aches and pains... what is the best program to follow in the gym? Second question is what happens if you have a big calorie deficit of sticking to say a 1500 calorie program?

M&S Team Badge
Posted on: Wed, 04/26/2023 - 21:03

Not sure what those general aches and pains are Steve, but are they issues that a doctor need to deal with? If so, I suggest doing that first.

If you stick to that 1500 range too long, you may start losing muscle, which is the opposite of what you want. I would suggest allowing yourself a range of up to 2,000 a day with emphasis on protein sources.

If you can train, then go with this program to help you reach those goals.

John Ruiz
Posted on: Tue, 04/11/2023 - 01:17

Hey I am 6'1 195 31 years old I just dropped 65 pounds in 7 months on a 1800 calorie diet so I lost the weight , but now how do I figure how many calories is good to eat now that I wanna build/gain muscle ? I'm weight lifting 4-5 days 45 min each time and doing 175-200 gs of protein but I'm still eating around 1800-1900 cals a day with a bmr of 1893 .. any tips on gaining mucsle calories I should be eating ? And not wanting to really gain any weight back

M&S Team Badge
Posted on: Wed, 04/26/2023 - 21:01

There is a chance you will add some pounds back on if you focus on muscle building, John. However, if you do it right, it should be minimal.

I would suggest 200 calories with 200 solid on protein a day and 200 on healthy carbs sources, fruits, and veggies. Get your fats in from sources such as natural peanut butter, egg yolks, and nuts. Based on the numbers that should be around 45 grams of fats a day. Good luck!

rick abbott
Posted on: Sat, 04/08/2023 - 11:09

I'm 70 years young. For the most part no medical issues that stop me from working out for 1 hour everyday. Since 01/01/2023 I have lost 24 pounds, New years resolution, get down to 185 pounds and find those abs. I'm just getting past my 2nd plateau in wt. loss. The abs are there if I flex hard. What would you suggest to finish toning the abs. Still a bit flabby when at ease. Should I be working out every day? I work abs and legs 1 day, next day upper body p/ups, curls, etc.(30 minutes daily). The other half hour of my regiment is, 30 minutes rowing, and next day 30 minutes of biking. All exercise it done at a high intensity level.

M&S Team Badge
Posted on: Sun, 04/23/2023 - 12:43

Hello, Rick.

Everyday, no. You should be resting completely at least one day a week and two would be best. Unfortunately, it may be a skin elasticity issue, which happens as we age. What you can do is tighten up the diet a little, use a skin tightening cream (BPI makes a good one), and hit poses hard in between sets to make those muscles work. Hope any or all of this helps.

Lauren Frey
Posted on: Sat, 04/08/2023 - 09:13

Hi Roger!

Thank you for making all of this great advice available! I am - 180 lbs,
5’2 female. I would like to build muscle and lose fat. My first goal is to lose around 30 lbs of fat. I want to do it with intermittent fasting because I love how fasting makes me feel mentally and physically. I don’t feel bloated, I feel so much more energetic and have a lot of mental clarity. My problem is that since I’m only eating two meals a day plus snacks, I’m worried I’m not getting enough protein to build muscle. I’m lifting, full body three times a week and already struggle to get enough calories because obviously eating protein makes me less hungry. Any advice on how to get enough protein without giving up IF?
I’m open to advice. Even if you think I should give up IF. I’m doing 16:8, skipping breakfast. Thank you!

M&S Team Badge
Posted on: Sun, 04/23/2023 - 12:41

Hi, Lauren. Hope you are well, and thanks for reading M&S!

First off, if IF is working, then keep with it. What sources of protein are you using now? Can you provide a summary of what your meals look like? That can help me answer your question with more specific suggestions.

PS Apologies for the delay getting back to you.

Lauren Frey
Posted on: Mon, 05/08/2023 - 07:26

Thanks, Roger! My current choice of protein powder gives me 20 grams of protein and I only mix it with water. I’m sure if I made it more of a smoothie, too that would give me more calories and protein as well. Great advice! Another question— after calculating how much I weigh, my size and activity level, the calculator told me I should be eating around 2100 cals for maintenance and 1800 for weight loss. I have a very hard time eating more than 1300/1400 calories. Do you think that will very badly affect my weight loss? I hate the idea of forcing myself to eat more when I’m not hungry.

M&S Team Badge
Posted on: Tue, 05/09/2023 - 07:11

In the short term, it may not, but it could in the long run. As you get more active and your body desires those calories, the body will get desperate and start storing more calories as fat. So, believe it or not, very low calories is counterproductive. What you could do is go two or three days at 1400, then spike yourself for a day with 1800 or even 2000 if possible. That could potentially help prevent that excess storing of calories.

M&S Team Badge
Posted on: Sun, 04/30/2023 - 15:03

Thanks for all this. I think the simple answer would be to add protein shakes into the mix. Drink a shake with each of those meals, and you add anywhere from 40-60 grams (depending on your brand and how much you have). If that is possible, give that a go and let me know how it works. M&S has several brands to choose from.

Lauren Frey
Posted on: Sun, 04/23/2023 - 17:43

No apology necessary! Thanks so much for being willing to offer advice. Here’s an example of a non-lifting day. Went for a walk in the morning and one in the afternoon. Total of 1.5 hours of walking.

Chicken breast with a keto white, flour tortilla
steamed broccoli
Brown rice

1 cup shredded chicken breast with bbq sauce
1/2 cup canned green beans
1/4 large sweet potato

1 pouch chunk light tomato Basil tuna
Baby carrots
1/2 cup low fat cottage cheese
1/4 cup shredded cheese
Green smoothie

I ate 1369 calories that day and got 111 grams of protein, 161 carbs, 23 grams fat. Didn’t hit any of my goals. Skipped breakfast because of IF.

Kaffeine Junkie
Posted on: Tue, 03/28/2023 - 14:54

Abs are” made in the kitchen” 85% diet 15% gym time. Eat according to your body type

Posted on: Mon, 03/20/2023 - 00:04

I am somewhat lean, but pre-diabetic after being diagnosed with gestational diabetes and being genetically predisposed to diabetes. I do not count my vegetable carbs, but try to stay between 50-75 in a day for all fruits and simple carbs as advised by my doctor. What macros would you suggest with a BMR or 2070 calories/day. I find I undereat with the sheer effort that it takes to plan for my lack of carbohydrate calories. Flat out, it is hard to maintain my calories and carbs. Ideally, I think I could drop another 10 lbs of fat while gaining muscle.

M&S Team Badge
Posted on: Mon, 03/27/2023 - 20:39

Any food allergies or other health concerns before I answer this one, Sarah?

Posted on: Thu, 03/30/2023 - 09:24

No allergies.

M&S Team Badge
Posted on: Tue, 04/04/2023 - 11:14

I saw no allergies, thanks for that. I would suggest focusing on the 10 pounds first before worrying about muscle. So, I would cut the calories down to 1600.

With the high end of 75 grams a day, that is 300 calories of carbs, leaving you with 1300. If you have 150 grams of protein a day, that would be another 600 calories, leaving you with 700. That gives you 77 grams of fat. That may seem like a lot, but if you go with healthy fat sources such as natural peanut butter, nuts, etc., you should be able to do it. So, in short.

150 grams of protein
75 grams of carbs
77 grams of fats.

Hope this helps!

Posted on: Fri, 03/17/2023 - 05:45

Hi Roger,

I am 50 years old, I don’t want to lose. I weigh 202 and I’m 5’7. Im having problem building up the muscle in my left leg. I have knee problems in both knees but my left knee is very sore. How can I get my left leg even with my right?
Also I can’t seem to lose my stomach. I had a hysterectomy a few years ago and it left my lower stomach hanging. What exercises do you recommend that’s overall good for lower abs?
How much protein should I eat daily. My daughter was telling me whatever my weight is should be the protein amount. Do you know any trainers in Virginia?

M&S Team Badge
Posted on: Sun, 03/26/2023 - 15:35

Hi, Jennifer. Keep in mind that anything your doctor says would override what I have to suggest because your physician clearly knows you more than me.

If you're cleared to train by your doc, then spend a few weeks focusing only on the left leg with light weights and focus on slow, controlled reps. Single leg press, single leg extension, and lying single leg curls are all good starts.

The stomach hanging is going to require more with your nutrition than your training, and even then your hysterectomy will still make it a challenge. Again, if you're cleared to do these exercises, lying leg raises and bicycle ab crunches are good starting points. You could also work on vacuums, where you suck your stomach in and force your air out, which bodybuilders used to do to help control the size of their waists.

Your daughter would usually be correct, but since you want to lose weight, you could get away with .75 grams per pound of bodyweight. So, 150-160 a day would be good in your case. Eat that first each time you have a meal so it digests easier.

I don't know many trainers in Virginia, I am afraid. If any reading this want to help Jennifer out, let her know.

Sara Mullins
Posted on: Wed, 04/19/2023 - 02:43

I weigh 221lbs 5ft.4, Female. 45 age, No health issues. I want to lose my fat and be lean. I have read through a few of these programs but am not sure which of these programm would be best. Thannkyou

M&S Team Badge
Posted on: Sun, 04/30/2023 - 15:01

How long you been training, Sara? Are you a beginner or have you been working out for a while. Want to make the best suggestion possible here.

Posted on: Sat, 03/11/2023 - 07:26

I have been lifting for 1 year see difference but my problem is as much as I eat I don't put weight.
With 2 kids it's hard even to think what to eat .
I go 2 or 3 times to gym and just do weights .

M&S Team Badge
Posted on: Wed, 03/22/2023 - 16:59

Any health or medical issues I should know about before giving advice here? If not, then let me know what you eat on an average day.

Posted on: Wed, 02/22/2023 - 13:21

Hi Roger

I've always struggled with maintaining on a eating plan, proper protein intake/amounts and workout routines. Been lifting on and off for 15 years and still never got to the lean ripped state.

Wondering if I'm consuming the right amount of calories and protein. Currently I'm at the most heaviest.

I"m 42, 5ft 11 and weigh 219 pounds. I have higher muscle mass so it seems fat likes to cling on that. I entered my details into the BMR + daily cals above and got 2814.

So I'm wondering how much protein/cals should I be consuming to loose body fat/weight and at what stages does that get readjusted?

I'm currently trying intermittent fasting with mixed results as performance in gym is not as strong as before. Kind of at a loss to find something that not only works but sticks and can finally help me get below 200 pounds and closer to 12% bodyfat.

Appreciate any advice on this.

M&S Team Badge
Posted on: Sun, 02/26/2023 - 21:56

What's good, Parma? Thanks for the question.

You've been lifting for 15 years off and on. What is your cardio looking like? That is going to be a factor as well. 20-30 minutes of HIIT training three to four times a week would be of benefit for fat loss.

With 2,814 as your number, shooting for around 2,500 would be a good starting point. I would suggest shooting for 250 grams of protein and carbs each. That takes care of 2,000 of those calories. That puts your fats at around 55-60 grams. Start there, and then as you get closer, cut carbs a little at a time, followed by fats. Don't cut protein at all, and don't cut the other two down to 0. You need some at least to keep training hard.

M&S Team Badge
Posted on: Thu, 03/09/2023 - 15:14

I think it would be a good routine for you. Love boxing for stress relief, and the assault bike is quite a full body challenge.

Posted on: Mon, 02/27/2023 - 15:35

Thanks Roger. I'm looking at the protein intake and that's certainly more than im having atm. Currently anywhere from 1200-200 depending on days.

Cardio is certainly an area I need to increase. When I was traini g in my mid 20's 4 days in the gym I'd always end with a 3 mile run. Then started running more outside of the gym. About 12-15 miles a week. Now fast forward to 42 and not running at all. So I guess that explains a lot of body fat increase.

Been looking at HIT as always used to just bike and run. I have the assault bike so between that and a boxing bag is that good for HIT routines?


Rick Sandon
Posted on: Wed, 02/22/2023 - 06:58

Hi, I am a 63 yr Male 6'1 and currently 260 lbs (Yes very overweight) Trying to start a new workout plan for me. I work out on average 4 days per week, 30-40 mins on elipticle machine and misc things. Have a gym at my HOA that is ok. Dumb bells, a few cable machines, sit up bench, Elipticle machines and tread mill. Looking for help with the right plan

M&S Team Badge
Posted on: Sat, 02/25/2023 - 22:56

Check this one out, Rick.

If you don't have the machines for the exercises, use the dumbbell or cable version that you can use. Hope this helps!

Posted on: Thu, 02/16/2023 - 13:37

I following the women's weight training 10 week beginning guide.
I have had a PT for 5 months but now I'm going to the gym on my own.
I am an active person, dog walker is my job out walking Monday to Thursday all day.
I want to lose weight, by calorie deficit but I'm not sure how many calories to gave.
I've been using my fitness pal to add food since September and have lost around 11lbs, on 1500 cals, but my weight has come to a standstill.


M&S Team Badge
Posted on: Sat, 02/25/2023 - 22:55

WHat is your goal number to lose, Kerry?

Posted on: Sun, 02/26/2023 - 18:18

I currently Weigh 11st 10lbs
I want to weigh around 11 stone
And lose inches

M&S Team Badge
Posted on: Mon, 02/27/2023 - 15:06

My suggestion would be to increase cardio, even if it's by a few minutes, per session, instead of cutting calories any more. Once you get that low, it can actually be counterproductive because your body needs calories for recovery.

Posted on: Wed, 01/18/2023 - 09:22

since this is asking about activity level, is this calculating BMR, or is it actually calculating TEE?

M&S Team Badge
Posted on: Tue, 01/24/2023 - 07:15

TEE (Total Energy Expenditure) is considered I believe as a part of the Harris formula that is included.

Posted on: Sun, 01/15/2023 - 21:50

Hi :)

I am 5'2" 215lbs. I have tried every nutrition plan out there, though nothing has worked except for low calorie, no carbs (bread, pasta, rice not carbs from fruit and veg), though it is not sustainable for me as I workout 4-6 days a week so I am hungry.

I have worked with a naturopath and done food sensitivity testing and the things that don't agree with me I have cut out but still no real results. I have had my thyroid tested and normal levels.

I basically have to workout 6 days a week for 2+hours and eat chicken and broccoli to get results, this is not a way to live, I do not want to be depressed and not enjoy food and life just to lose weight.

Advice is welcome please, I know I am not the only one out there like this.

M&S Team Badge
Posted on: Mon, 01/23/2023 - 13:25

Hi, Melissa. First and foremost, no, you're likely not the only one, and I'm offering this as a way for other community members to contribute.

Second, mind sharing how you're training, and what you have found to be the closest to successful for you?

Third, any other health issues such as injury or setback you're dealing with? I don't want to suggest something you can't do.

Posted on: Wed, 02/22/2023 - 19:14

Hi Melissa, give this a shot. I’m not an expert, but I’ve lost 75 pounds. Try 5-6 small meals a day and a gallon of water. The higher the protein the better for the meals. Don’t eat anything after 6-7 p.m.

Posted on: Tue, 01/03/2023 - 10:35

Hi, I would like to increase my deadlift. Would it be too much volume if I lifted every day for 5 reps and increased the set by 1 each day. ie 1x5 60kg to 5x5 60kg monday to friday then add a kg for the following week, Sat and sun rest? I'm 58 yo male. Thanks