🥗 Health & Nutrition Tool

BMR & Calorie Calculator

Evaluate Basal Metabolic Rate (BMR) and target daily calorie goals easily.

Select Physical Details

25 Years
Years
175 cm
cm
70 kg
kg

Caloric Target Reports

Basal Metabolic Rate (BMR): 1,666 kcal
Lose Weight
Calorie Deficit (-500 kcal)
2,082 kcal
Maintain Weight
TDEE Energy balance
2,582 kcal
Gain Weight
Calorie Surplus (+500 kcal)
3,082 kcal

What is BMR and TDEE in Weight Management?

If you are aiming to lose weight, gain skeletal muscle mass, or simply maintain your current health parameters, understanding energy balance is fundamental. The energy your body consumes and burns is measured in calories.

• BMR (Basal Metabolic Rate): Represents the absolute minimum number of calories your body requires to perform life-sustaining base metabolic functions (like breathing, blood circulation, cellular synthesis, and temperature regulation) in a resting state.
• TDEE (Total Daily Energy Expenditure): The overall count of calories your body burns in a full 24-hour cycle, factoring in your metabolic BMR and physical activity levels. TDEE represents your maintenance calorie threshold.

The Mifflin-St Jeor Equations

Our calculator utilizes the modern, highly respected **Mifflin-St Jeor Equations** to determine base BMR:

• Male BMR Formula = 10 × Weight (kg) + 6.25 × Height (cm) - 5 × Age (years) + 5

• Female BMR Formula = 10 × Weight (kg) + 6.25 × Height (cm) - 5 × Age (years) - 161

How Caloric Deficits and Surpluses Work

• Caloric Deficit (Weight Loss): Consuming approximately 500 calories *below* your maintenance TDEE forces your body to burn stored body fat for energy, resulting in a healthy, sustainable weight loss rate of 0.5 kg per week.
• Caloric Surplus (Weight Gain): Eating 500 calories *above* your maintenance TDEE supports synthesis of muscle tissue and mass gains.

BMR & Calorie Calculator FAQs

What is the danger of cutting calories too low?
Cutting your daily calories below your calculated BMR threshold is highly discouraged. Your BMR represents the energy your vital organs need to function. Restricting energy below this level can trigger muscle wasting, hormonal issues, fatigue, and severe metabolic slowdown.
How does physical activity alter my calorie targets?
Every physical movement burns calories. To factor this in, the Mifflin-St Jeor BMR is multiplied by an activity index multiplier ranging from 1.2 (for sedentary life) up to 1.9 (for heavy athletic tasks). This establishes your TDEE maintenance calorie target.
Should my calorie target change as I lose weight?
Yes! As your body weight decreases, the energy required to sustain your body naturally drops. You should re-calculate your calorie goals every 3-5 kg of weight loss to ensure you remain in a healthy deficit.