BMR Calculator
Calculate Your Daily Calorie Needs
Enter your details to calculate your BMR and TDEE (Total Daily Energy Expenditure).
Activity Level Indicator
Intense = 2+ hrs/day or physical job. Adjust your diet accordingly.
🔬 Discover Your Daily Calorie Needs with Our BMR Calculator
Have you ever wondered how many calories your body uses just to keep you alive — before you even move a muscle? That’s your Basal Metabolic Rate (BMR). It’s the number of calories your body burns each day simply by performing essential functions like breathing, circulating blood, and repairing cells.
Our BMR Calculator helps you estimate this value so you can build more accurate diet and fitness plans. Whether you’re aiming to lose fat, gain muscle, or maintain your current physique, knowing your BMR is the first step toward smart nutrition.
⚙️ How Does It Work?
Unlike simple calculators, this one goes a step further by including your body fat percentage — making it more accurate for people with different body compositions. It’s based on the Katch-McArdle formula, widely trusted among fitness professionals.
To get started, all you need to do is enter:
- 📅 Your age
- ⚧️ Your gender
- 📏 Your height (feet and inches)
- ⚖️ Your weight (kg)
- 💪 Your estimated body fat %
- 🏃♂️ How often you exercise
Don’t know your body fat percentage? No problem — we’ve added a link to a quick Body Fat Calculator to help you out.
📊 What You’ll Get
Once you've filled in your details, the calculator instantly shows your estimated Total Daily Energy Expenditure (TDEE). That’s the number of calories you burn daily, based on your activity level.
You’ll also see:
- ✅ Your calorie target for maintenance
- ✅ A visual bar graph showing your TDEE level
- ✅ A breakdown of exercise impact on your calorie needs
🧠 Why Is Knowing Your BMR So Important?
When you know your BMR, you can make informed decisions about your eating habits and workout routine. It helps answer questions like:
- How many calories should I eat to lose weight?
- What’s my maintenance calorie level?
- How much should I eat if I start working out more?
👤 Who Can Use This?
This calculator is designed for:
- Beginners starting a fitness journey
- Personal trainers and health coaches
- People monitoring calorie intake for health reasons
- Anyone interested in balancing nutrition and lifestyle
👉 Tip: Combine your BMR result with your goals — subtract calories for fat loss or add calories for muscle gain.
Start tracking smarter. Use the BMR calculator above and take the guesswork out of your daily energy needs!
