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: Wed, 02/21/2024 - 05:43


I'm 44, 211 lbs 6 foot 2.

I was at 223 a few weeks ago. I did some calorie counting and went into a 800 - 1000 daily calorie deficit to lose the weight. I've been losing 2 lbs a week about.

I've been working out now for over a decade and have never been able to put on muscle without gaining lots of fat... So, I do need a little help. Can I still put on some muscle at that calorie deficit? I work out 5-6 days a week 30-40 minutes a day and add 30 minutes elliptical and 40 minute walk.

M&S Team Badge
Posted on: Sat, 02/24/2024 - 07:12

Karl, thank you for reading M&S!

First, congrats on the 12 pound loss. Well done! If you train heavy, and make sure the majority of those calories are protein, then I believe you can build muscle. To make the most out of the opportunity, I would suggest cutting back on the cardio a tad. Do the elliptical every other workout and keep your walks in. It may only be a couple pounds change, but you would start gaining muscle.

Supplements can help with this as well. Whey protein, creatine, and essential amino acids would be the three I recommend the most.

Chad Melton
Posted on: Tue, 02/20/2024 - 16:51

Hello. My maintenance calories are 3,218. I know going 1,000 calories below need results in around a healthy 2 pounds loss per week. But it just seems that 2,200 calories is even too high. I'm a 315 pound man previously sedentary but now doing resistance training 2x/week and cardio 3x/week.

M&S Team Badge
Posted on: Sat, 02/24/2024 - 07:08

Hey Chad, for both health and results reasons, I would suggest going 500 below on the food and shoot for 500 calories burned a day. That still comes out to your 1,000 and will keep you on a healthy weight loss trajectory while serving as a solution to your previous sedentary status. Also, up that resistance training to three times a well. Muscle will help you burn fat.

Now, once you do that and start seeing results, gradually reduce the calories more. Hopefully by that point, you can also slightly increase your activity level. I believe in the long run, this would be your best bet because you can maximize progress.

Lou F.
Posted on: Mon, 02/19/2024 - 08:36

I'm 59 years old and in 2018 I had bariatric sleeve procedure. I went from 375 to 260 but since covid I have stalled. I would like to get to 200 and also bulk up. I find it hard to eat since I had 3/4 of my stomach removed. I want to consume around 175 - 200 grams of protein but often fall short. Can you provide help with someone who is familiar with weight training, eating and bariatric sleeve patients. Also had two hip replacements as well. Thanks.

M&S Team Badge
Posted on: Sat, 02/24/2024 - 07:05

Hi Lou, thanks for reading M&S. What are the other numbers for your macros, carbs and fats? Also, is your doctor good with your plan? I don't want to waste your time with guidance that you can't apply.

Posted on: Sun, 02/18/2024 - 23:36

Maintenance calories are 2480. Been lifting for a while now but the past few weeks not so much :-(

Getting back into the swing of things today training 6 days / with 6 splits. Train calves & glutes 3 times a week.

I eat clean 60% Protein / 20% Carbs / 10% Fats. My proteins are around 160g [2.2g per kilo]

Have picked up a bit of body fat - what would you advise be to drop 500 calories & shred a bit 1st & would the nutrition % above work?

M&S Team Badge
Posted on: Mon, 02/19/2024 - 11:27

Hi Tanje, I think you would be okay for now since your activity is going up. After a few weeks, drop it by 500, split between protein, carbs, and fat. My guess is you will lose a little over the next few weeks and will need to adjust numbers anyway. Hope this helps!

sarah fletcher
Posted on: Mon, 02/12/2024 - 07:05

Hi, I was a regular gym goer up until about 3 years ago, since then I have put on around 24 pounds (2 stone) and wish to lose them within the next 12 weeks (if possible of course). I have re-joined the gym and planning on attending 5 times a week doing weights, which activity level do I choose? do I say moderate as that's my plan or sedentary as that's what I am at the minute? Any help would be greatly appreciated.

M&S Team Badge
Posted on: Mon, 02/19/2024 - 11:25

Go with moderate, Sarah. Choose the activity you intend to stick with. If you're changing your lifestyle and training, prepare as if you already are doing it. Hope this helps!

Posted on: Tue, 02/06/2024 - 20:07

I'm 54 M, I've completed the PHUL workout and now two workouts into the SHUL workout. Love it. I'm currently eating in surplus calories at 3300. Is that a good starting point or should I up the calories? I've put on a lil Chub but nothing insane(weekends I'm weak lol). Your opinion. Love the site BTW. Very informative.

M&S Team Badge
Posted on: Wed, 02/14/2024 - 05:44

We appreciate the kind feedback. Thanks for being here.

3300 is a great starting point, and I wouldn't go too far beyond that unless you put on significant size. Hopefully those weekends don't do too much damage, but don't feel like you can't enjoy yourself. This should be a lifestyle, not an obsession. LOL

Keep us posted and spread the M&S word for us!

Posted on: Sun, 02/04/2024 - 16:12

Hi, I'm fairly new to this site, it was recommended by a friend and it is so useful, full of knowledge! I am currently trying to train in the gym 3-5 times a week, so I used that option in the BMR calculator for activity level, which gave me approx 2900 cals, so I presume to lost steady weight reduce by 500 cals to 2400, however can I just check if i want to gain/retain muscle but lose some fat, should I still reduce by the 500? Also should protein be approx 1g per lLb of weight? Thank you

M&S Team Badge
Posted on: Wed, 02/14/2024 - 05:42

Hi Steve, thanks to that friend for the recommendation and welcome to M&S! Even with the goal of supporting muscle or building it, the 500 reduction would be a good idea. Also confirmed on the 1 gram per pound of bodyweight. Keep us posted on how you do throughout your journey.

Posted on: Sat, 02/03/2024 - 12:32

I'm looking at getting bigger but I'm sitting around 24% body fat. Should I lose weight first or just go fir the bulk ?

M&S Team Badge
Posted on: Sat, 02/10/2024 - 12:21

Hey Simon, are you new to training or have you been in the iron game for a while? If you're new to training, then simply start training, Just getting into the routine is going to help since training will be new to your body. If you've been in the game for a while, focus on getting shredded first.

Posted on: Fri, 02/02/2024 - 13:12

Hey! Super helpful stuff. My calorie intake is supposed to be 2187, but I'm trying to gain muscle and I exercise lightly. How much calories should I consume?

M&S Team Badge
Posted on: Sat, 02/10/2024 - 12:20

Hey Kadeem, if 2187 was the number you came up with on the calculator, then add 500 to it and that is your number. 500 calories a day is 3,500 in a week, which is the equivalent of a pound.

Posted on: Thu, 02/01/2024 - 12:23

Hi, thank you for publishing your content! I am a nurse by trade and trust M&S as my go to fitness resource. I have struggled with my calorie count and protein macro goal, appreciate your advice…I am 43, 5’7”, 137# and I have been in deficit attempting to lean out. I’m now need bulk for muscle strength/size. BMR calculation shows 2337 to maintain which puts my protein at 175g at 30%macro. I have fat at 30% and CHO 40%. 175 seems excessive and unattainable for me. Advice ? My deadlift is at 155 and my leg press at 250, I’m trying to grow my quads and glutes as well as strengthen my posterior chain. I had 6month sciatica 2years ago and want to avoid relapse.

M&S Team Badge
Posted on: Sat, 02/10/2024 - 12:19

Hi Denae, we're happy to be a part of your fitness journey and thank you for your work as a nurse.

I believe you could get away with 150 grams of protein, which is a little over 1 gram per pound of bodyweight. Keep in mind that the protein provides the amino acids you need to rebuild those fibers after you break them down in training. If strength is the goal, then you need to eat a little more than if you were to lose weight. If you get six times a day, that is 25 grams a meal. Shakes and bars can make it a lot easier to reach those numbers.

Hope this helps, and feel free to come on back if you have more questions.

Posted on: Wed, 01/24/2024 - 11:52

This site is so helpful!
Can you tell me what my calorie intake should be if I want to lose weight.
My maintenance calories are 2655.

M&S Team Badge
Posted on: Mon, 01/29/2024 - 19:43

Glad you're here, Annie. Thanks for reading M&S!

I would suggest starting with 2155, 500 less than your maintenance. 3,500 calories equals one pound. So if you eat 500 less than maintenance a day, that is 3,500 over the course of a week. Combine that with your effort in training, and you could see some decent progress.

P Maddy
Posted on: Fri, 01/19/2024 - 21:30

Mom of 3 down over 20lbs. Trying to shed another 20. I am currently working out 5 days a week weight training, sometimes I add walking on the treadmill. I have lost a significant amount of inches, was wondering what kind of caloric deficit I should have to drop more weight? This is the longest I've stuck with weight training and am seeing definition in my arms when I never have before. I have added weight each week and have lifted to failure each set. Are there any other tips you can give me to make sure I'm on the right track? Thank you.

M&S Team Badge
Posted on: Tue, 01/23/2024 - 11:01

Hi there! If you're seeing positive changes, do nothing different until progress stalls. Sometimes trying to make changes for faster results can actually lead to your progress stalling. You could make it a point to do the walking more than sometimes, but outside of that, ride the momentum as far as it will take you.

Fox Grimaldi
Posted on: Thu, 01/18/2024 - 08:55

There is a Factor missing in the BMI Calculator: (1) Amount of Calories currently being consumed. (2) I am 129 Lbs, down from 132 Lbs on a Carnivorel Diet of 2500 Calories per Day. The 1863 Calorie Recommendation would result in even more Weight Loss. (3) Activity Level in terms of “Sports” does not apply to my Lifestyle. I sing and play Piano, (includes Intense Rock) I walk everywhere throughout every Day, and l must eat every 4-5 Hours throughout a 24 Hour Time-Frame. (4) My BMI is clearly not within “Average" Parameters, likely caused by a Hyper-Thyroid Condition contributing to Sarcopenia. BTW: I cannot manage more than 80 Grams of CHO per Day without getting Hypoglycemia, and l cannot digest more than a 58% Fat content Diet. I must and do use Pancreatic Enzymes, B-Vitamins and Essential Minerals. I added HMB and Glutamine recently. (5) My current caloric Intake is 2600 per Day. (28% Protein, 58% Fat, 14% CHO.

Posted on: Mon, 01/15/2024 - 10:58

Hi, I’m 15 6’0, 160, male, and I’ve been trying to gain muscle, it said that my caloric intake should be 3223, and I want to lose fat, I go to swim practice every weekday for 2 hours, and I try to do workouts, but they are usually only 5-15 minutes long, and I’ve been trying to gain muscle and lose fat, do you have any tips for me?

M&S Team Badge
Posted on: Tue, 01/23/2024 - 10:59

If you feel you need to lose fat, make that the focus for now. Since you're so young, you will still have growth spurts, and more size will likely be coming your way. What kind of workouts are you doing?

Posted on: Wed, 01/10/2024 - 07:26

I'm 55 5'5", 197 and I have some medical issues. I've been cleared to exercise more as walking is my main routine. I'd like to start working with weights but I'm not sure where to start. I know I need to start. I'm currently doing 16hr fasting daily but unhealthy snacking during that time is difficult.

M&S Team Badge
Posted on: Thu, 01/11/2024 - 09:43

Hi, Teresa. Thank you for reading M&S.

If you get cleared to work with weights, I would suggest a simple beginners routine to start out. A program like this would be a good one to consider.

I would suggest doing that workout during your eight hour eating period. Make sure you eat healthy before you train, and commit yourself to eating the healthiest post-workout meal possible. That may help with the snacking.

Posted on: Fri, 01/05/2024 - 22:17

Hello, I’m 55 year old female 5’ 108lbs. Calorie intake 1300, upper body lower body split 4 days a week. Cardio one hour 6 days a week. I’ve been training for about four months but can’t see any results. Any advice?

M&S Team Badge
Posted on: Sun, 01/07/2024 - 20:08

Let me know what your specific goal is, and I will do my best to offer the best advice possible.

Sarah Petitt
Posted on: Thu, 01/04/2024 - 19:02

Hello, im 20 5'5 and 90lbs, I wanna get back to being healthy again. I work 5 days a week as a nurse so I stand for 8/9 hours straight. I also go to the gym 4x a week and take around a 2 hour walk 3x a week as well. I'm not sure if I'm active or not and what my food intake should be any advice would be greatly appreciated

M&S Team Badge
Posted on: Sun, 01/07/2024 - 20:08

Hi, Sarah. You're active! I would put you on the most active choice possible on the calculator. I would take the number from the calculator and add 500 calories to it to make up for your activity level. I think this would put you on the right track.

BTW, thank you for what you do.

Posted on: Wed, 01/03/2024 - 23:05

Can you tell me how many calories I should be consuming to lose body fat if the calculator states my maintenance calories are 2041

M&S Team Badge
Posted on: Sun, 01/07/2024 - 20:00

Start with 1700 and follow a regular workout plan with weights and cardio. 20-30 minutes per session. Hope this helps!

Posted on: Sun, 01/07/2024 - 22:58

Received , how many weeks should I keep at 1700 calories before adjusting. Thanks

M&S Team Badge
Posted on: Tue, 01/09/2024 - 20:39

Give it at least three weeks. Let me know how it goes for you. If that doesn't work, we will try to come up with something else.

Shane Johnson
Posted on: Wed, 12/27/2023 - 09:15

Hi I'm 51yr beside working out 6days a week and doing cardio 5 days week I'm on my feet at work 8 to 10hrs. I work at assembly plant. I've always struggled putting on weight and when I cut for the summer, I end up over dieting and looking smooth and lose some muscle. What you think my best calorie intake should be not to look smooth

M&S Team Badge
Posted on: Thu, 12/28/2023 - 20:51

Hi Shane, if you put your information in the calculator, what did it tell you? That can help me offer the best info.

Posted on: Sun, 12/17/2023 - 15:27

Hi I am 50 yr old female. Been stuck for past 2 yrs… I eat clean lift 5 days a wk
30min cardio x5 days (20-30 min) I was eating 1700
Idk if I’m not eating enough??? Doing too much cardio? Your CAL 2487 to maintain… so should I be eating around 1900-2000?

M&S Team Badge
Posted on: Thu, 12/28/2023 - 20:50

Hi, Michelle. Doing weights? Taking supplements? Doing anything else for recovery, and any adverse health issues? I only ask because I want to give you the best info possible.

Posted on: Mon, 01/01/2024 - 17:24

I take Bcaa after workouts
I lift weights. Always trying for heavier
No adverse health issues
Not sure what u mean about anything else for recovery

M&S Team Badge
Posted on: Tue, 01/02/2024 - 20:18

Other forms of recovery, chiropractor, massage, etc.

2000 would be a solid number to start with, then drop to 1900 after a couple of weeks.

You may need to switch up the cardio you're doing. Zone 2 cardio is a low intense way that has been shown to help people lose fat.

Posted on: Wed, 01/10/2024 - 07:17

I get deep tissue/sports massages one a month.
I have changed to steady state cardio

Hans Ashley
Posted on: Fri, 12/15/2023 - 23:20

To the admin, Well done!

Posted on: Mon, 12/04/2023 - 08:48


I've been cutting for 3 months now.There is been results but i'm worried that I may be cutting too much - lost about 10kg so far

In general, I do lifiting 3 times week (3-day dumbell split) plus about 30 min a day on mini stepper.(my smartwatch says I am burning 2500-3000 kcal a week).

As I am 31, and 77.5kg with 170 cm, I got to the conclusion that I should take 1800kcal a day of net intake for .5kg loss per week

Would this be the right number? Thanks for your support!

M&S Team Badge
Posted on: Mon, 12/18/2023 - 17:41

Hi Terra, 1800-2000 is a good range in my opinion, depending on how hard you train. I would suggest sticking with that for a couple of weeks. If you notice little to no changes, up the intensity and duration of your cardio. If you're still not noticing changes after that, revisit your overall plan. However, I think this will get you on your way.

Posted on: Sun, 12/03/2023 - 20:52

Hi. My calculations say that 2800 is the amount I should eat to maintain my weight. I am 5'7, @ 210lbs. I want to cut and be at around 170-180 while maintaining most of my muscle and strength. Any tips or suggestions?

M&S Team Badge
Posted on: Mon, 12/18/2023 - 17:39

I would suggest starting at 2,400 and work your way down by 100 a day every week for the first four weeks. After that, kick up the cardio while keeping the calories the same. This should help you make significant progress towards that goal.

Posted on: Fri, 11/24/2023 - 23:45

I’m currently 365 bmr is sitting at 4250 I need help