Your basal metabolic rate is 1,618 calories/day. This is the energy your body needs to maintain basic functions while completely at rest.
| Goal | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lose Weight | 2,007 | 154g | 222g | 56g |
| Maintain | 2,507 | 140g | 330g | 70g |
| Build muscle | 2,807 | 126g | 400g | 78g |
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain vital functions—breathing, circulation, cell production, and more. It accounts for 60–75% of your total daily energy expenditure.
TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor. To maintain weight, eat around your TDEE. To lose weight, eat 250–500 kcal below; to gain, eat 250–500 kcal above.
Results are estimates. Individual metabolism varies. Consult a healthcare provider for personalized advice.
This tool is part of these guided projects. Each project provides step-by-step instructions with checklists and all the tools you need in one place.
Tools you might need next
Calculate daily calorie needs from BMR and activity level. Get TDEE targets for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor method.
Calculate macros from daily calories. Split protein, carbs, and fat. Get grams for each macronutrient. Free online calculator with instant browser-based
Free BMI calculator for adults using WHO standards. Enter height and weight in metric or imperial units to get your BMI score and weight category instantly.
The most accurate BMR formula for general populations, validated against indirect calorimetry. BMR is calories burned at complete rest over 24 hours.
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 | Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161BMR represents ~60–75% of total daily energy expenditure. TDEE adds activity, digestion (TEF), and non-exercise movement (NEAT) on top of BMR.
TDEE = BMR × Activity Factor (1.2 sedentary to 1.9 very active)The BMR Calculator uses peer-reviewed equations (WHO, Mifflin-St Jeor, Harris-Benedict, or domain-specific standards). Results are general wellness estimates, not medical diagnoses.
Metric = f(height, weight, age, activity, …)Updated: July 2026
Calculating resting metabolic rate for a moderately active 35-year-old man planning a nutrition program.
→ BMR: ~1,780 kcal/day
A woman starting a weight loss plan needs BMR to set a safe calorie deficit.
→ BMR: ~1,380 kcal/day
A gym member records height and weight in the BMR Calculator to establish a baseline BMI and revisits monthly to track progress toward a goal.
BMR is calories burned lying in bed all day. Daily needs are 1.2–1.9× BMR depending on activity. Eating at BMR level while active leads to excessive deficit.
BMR drops as you lose weight — roughly 10 kcal/day per kg lost. Recalculate every 5–10 kg to avoid plateauing on an outdated calorie target.
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions like breathing and circulation. Use it as the foundation for estimating daily calorie needs before adding activity.