BMR Calculator
Calculate your Basal Metabolic Rate — the calories your body burns at complete rest. See your TDEE across all activity levels to fine-tune your Indian diet plan.
TDEE by Activity Level
Total Daily Energy Expenditure = BMR × activity factor
| Activity Level | Description | TDEE (kcal) | Multiplier |
|---|
Calorie Goals Based on Your BMR
Goals* Goals based on Moderately Active (×1.55) TDEE. Adjust for your actual activity level above.
What is the BMR Calculator?
The BMR (Basal Metabolic Rate) Calculator tells you how many calories your body burns every day at complete rest — the energy required just to keep your heart beating, lungs breathing, and cells functioning. BMR is the foundation of all calorie calculations in nutrition science. Once you know your BMR, multiplying it by an activity factor gives your TDEE (Total Daily Energy Expenditure), which is the actual number of calories you need to consume each day to maintain your current weight. BMR is determined primarily by your age, gender, height, and weight. This calculator uses both the Mifflin-St Jeor equation (the most validated modern formula) and the Harris-Benedict equation (the classic formula) so you can compare results. Understanding your BMR is essential for setting effective calorie targets for weight loss, maintenance, or muscle gain.
How to Use the BMR Calculator
- 1. Select your unit system (metric kg/cm or imperial lbs/ft) and enter your age, gender, weight, and height.
- 2. Click "Calculate BMR" to see your Basal Metabolic Rate from both Mifflin-St Jeor and Harris-Benedict equations.
- 3. Review the TDEE table to see your total calorie needs at each activity level, from sedentary to extra active.
- 4. Use these numbers to set your calorie target for weight loss (TDEE minus 500), maintenance (TDEE), or muscle gain (TDEE plus 500).
BMR Formulas Explained
Mifflin-St Jeor (1990) — Most accurate for most people
Men: BMR = 10W + 6.25H − 5A + 5
Women: BMR = 10W + 6.25H − 5A − 161
W = weight(kg) · H = height(cm) · A = age(years)
Harris-Benedict Revised (1984)
Men: BMR = 13.397W + 4.799H − 5.677A + 88.362
Women: BMR = 9.247W + 3.098H − 4.330A + 447.593
BMR is not how many calories you should eat — it is the absolute floor. Multiply by your activity factor to get your TDEE (the number you should base your diet around).
Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic physiological functions — breathing, circulation, cell repair, and maintaining body temperature. It accounts for 60–75% of your total daily calorie burn and is the baseline from which all other calorie calculations are made.
What is the difference between BMR and TDEE?
BMR is your calorie burn at rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for exercise and movement. TDEE is your practical maintenance calorie level. Eat at TDEE to maintain weight, eat 300–500 kcal below to lose fat, or 300–500 kcal above to gain muscle.
What factors affect BMR?
BMR decreases with age (approximately 2% per decade after 20), is higher in men (due to greater muscle mass), increases with body size, and is elevated by higher muscle-to-fat ratio. Thyroid hormones, temperature, and genetics also play significant roles. Muscle tissue burns ~3x more calories at rest than fat tissue.
How can I increase my BMR?
The most effective strategy is building lean muscle through resistance training 3–4 days per week — muscle is metabolically active tissue that burns more calories at rest. Eating adequate protein (1.6–2.2g per kg body weight) supports muscle retention. Avoiding severe calorie restriction prevents the metabolic adaptation that lowers BMR.