BMR & Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs based on activity level.
Advertisement
Advertisement
Daily Calorie Need (TDEE)
2523
calories/day to maintain weight
BMR (Basal Metabolic Rate)
1628 cal/day at complete rest
Lose weight fast
–500 kcal deficit (0.5 kg/week)
2023 kcal
Lose weight slowly
–250 kcal deficit (~0.25 kg/week)
2273 kcal
Maintain weight
Equal to TDEE
2523 kcal
Gain weight
+300 kcal surplus
2823 kcal
Estimated Daily Macros (Maintenance)
252g
Carbs
189g
Protein
84g
Fat
40% carbs / 30% protein / 30% fat ratio
* Uses Mifflin-St Jeor equation. Results are estimates — individual metabolism varies. Consult a doctor or nutritionist before making significant dietary changes.
Advertisement
About this tool
How to use BMR & Calorie Calculator
- 1Select your gender, enter age, weight in kg, and height
- 2Choose your activity level from Sedentary to Very Active
- 3View BMR (calories at rest) and TDEE (daily calorie need)
- 4See calorie targets for weight loss, maintenance, and weight gain, plus estimated daily macros
Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. It accounts for about 60–75% of total calorie expenditure.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is total calories burned per day including physical activity. It is calculated by multiplying BMR by an activity multiplier. To lose weight, eat below TDEE; to gain, eat above it.
How many calories should I eat to lose 1 kg per week?
1 kg of body fat ≈ 7,700 calories. To lose 0.5 kg/week, create a 500-calorie daily deficit (eat 500 less than TDEE). For 1 kg/week, deficit of 1,000 calories/day — but consult a doctor before aggressive deficits.
Related Tools
Water Intake Calculator
Calculate your recommended daily water intake based on weight, activity, and climate.
Pregnancy Due Date Calculator
Calculate your expected due date from LMP, conception date, or IVF transfer date.
BMI & Ideal Weight Calculator
Calculate your Body Mass Index, ideal body weight (Hamwi, Devine, Robinson formulas), and Indian health thresholds.
National Hospital Directory
Search 30,000+ government and private hospitals across all Indian states and UTs.
Advertisement