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Basal Metabolic Rate Calculator
Calculate your BMR and daily calorie needs for weight management and nutrition planning.
BMR & TDEE Calculator
Calculate your metabolic rate and daily calorie needs
kg
cm
years
Activity Level Guide
Choose the level that best describes your lifestyle
Sedentary (×1.2)
Desk job, no exercise
Light Activity (×1.375)
Light exercise 1-3 days/week
Moderate Activity (×1.55)
Moderate exercise 3-5 days/week
High Activity (×1.725)
Hard exercise 6-7 days/week
Extreme Activity (×1.9)
Very hard exercise, physical job
Understanding Your Metabolism
🔥 What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest, such as breathing, circulation, and cell production.
- • Accounts for 60-75% of total daily calories
- • Higher muscle mass = higher BMR
- • Decreases with age and calorie restriction
- • Men typically have higher BMR than women
⚡ What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR plus calories burned through physical activity, exercise, and digesting food.
- • BMR + Activity + Thermic Effect of Food
- • Use TDEE for weight management goals
- • Deficit of 500 cal/day = 1 lb loss/week
- • Surplus of 300-500 cal/day for muscle gain
💡 Tips for Healthy Metabolism
- • Build and maintain muscle mass through strength training
- • Eat enough protein (0.8-1g per lb body weight)
- • Don't severely restrict calories (causes metabolic slowdown)
- • Stay hydrated and get adequate sleep
- • Include NEAT activities (walking, fidgeting, standing)