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:

995 Comments+ Post Comment

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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?

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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

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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