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BMR Calculator
BMR Calculator
Wellness & Health Check
Professional Basal Metabolic Rate (BMR) and TDEE engine. Calculate your daily calorie requirements for weight management.
System Generated Results
Daily Maintenance Calories
2649
KCAL / Day
Basal Metabolic Rate (BMR)1709 kcal
Weight Goal Targets
Fat Loss (-0.5kg/wk)2149 kcal
Weight Gain (+0.5kg/wk)3149 kcal
* Based on the Mifflin-St Jeor Equation, the most accurate clinical standard for BMR calculation.
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Mastering BMR & TDEE Core Concepts
Your Basal Metabolic Rate (BMR) defines the absolute minimum number of calories (energy) your body requires to survive and maintain critical somatic functions—like breathing, circulating blood, and cellular reproduction—if you were resting in bed for 24 hours.
The Clinical Standard: Mifflin-St Jeor Equation
Historically, nutritionists used the Harris-Benedict equation (formulated in 1919). Total modern consensus, however, dictates the Mifflin-St. Jeor equation (1990), which is mathematically proven to be significantly more accurate in calculating modern metabolic rates, particularly in non-obese populations.
Biological Male BMR
(10 × Weight in kg) + (6.25 × Height in cm) - (5 × Age in yrs) + 5
Biological Female BMR
(10 × Weight in kg) + (6.25 × Height in cm) - (5 × Age in yrs) - 161
From BMR to TDEE (Total Daily Energy Expenditure)
Because you are not bedridden, your BMR must be multiplied by an Activity Factor (the Thermic Effect of Activity) to find your TDEE—the total amount of calories you actually burn in a 24-hour cycle. The metabolic multipliers are uniformly scaled:
- Sedentary (BMR × 1.2): Office job, zero exercise.
- Lightly Active (BMR × 1.375): Casual walking or light sports 1-3 times a week.
- Moderately Active (BMR × 1.55): Standard gym/cardio 3-5 times a week.
- Highly Active (BMR × 1.725): Daily intense training or physical labor.
Applying the Caloric Deficit / Surplus
Once you know your TDEE, human thermodynamics dictates weight manipulation: To lose exactly 0.5kg per week, consume exactly 500 calories less than your TDEE daily. To gain 0.5kg, consume 500 calories more. A deficit larger than 1000 calories/day heavily risks permanent metabolic adaptation and muscle catabolism.