BMR Calculator

BMR calculator finds your daily calorie requirements based on your body and activity. The BMR calculator is used to calculate the amount of energy needed when the body is at rest.

BMR Calculator

Basal Metabolic Rate Calculator calculates the carb requirements for your body based on your height, weight, age, and activity.

Consult 19 years experienced Chief Nutritionist Vasanthi for expert advice and a personalized diet plan. In-person consultation at HSR, Koramangala, Bellandur, Haralur, and video consultation across India.

Age	Calories/hr for male	Calories/hr for females
20 –29	39.5	37
30 – 39	39.5	36.5
40 – 49	38.5	36.5
50 – 59	37.5	35
60 – 69	36.5	34
70 – 79	35.5	33

BMR calculator use

Weight Management

• The BMR values reveal the number of calories to be consumed for weight management.
• The calorie intake for weight management depends on age and activity levels.
• Generally, males require 2000-3000 calories/day and females require 1500-2500 calories/day for weight management.
• Maintain a good proportion of macronutrients to maintain your weight.
• Exercises also help in weight management with a proper balanced and nutritious diet.

Weight Loss

• The body’s metabolism is measured with the help of BMR when the body is at complete rest.
• The body starts to break down fats from the body if you are following a fasting schedule to supply energy to the organs for normal functioning.
• Calculate the BMR, measure the calories you want to consume, and plan for physical activity; your weight loss journey is on the go.
• BMR gives a clear idea of the number of calories you burn and the required calorie intake should be less than the BMR values for efficient weight loss.

Extreme Weight Loss

• When the TDEE measurements are based on your BMR values, the nutritional meal plan that you follow is appropriate for the energy expenditure and it does not make you eat too little or too many calories.
• For extreme weight loss, you need to cut down on calories to shed kilos and be aware of the calories you burn with the help of a BMR calculator.
• BMR helps to calculate the calories that you want to eat to meet your goals.
• When you want to lose weight on a large scale, plan a rigid diet around the values of BMR, schedule your workouts, and limit processed and fried foods that are rich in unhealthy fats.

Weight Gain

• Weight gain depends on the ratio of the number of calories burned to the number of calories that you consume.
• The number of calories that you eat should be higher than the calories that you burn.
• The first step is to calculate the number of calories burnt and with that value, add more calories according to your goal and start gaining healthy weight.

Fast Weight Gain

• For rapid weight gain, the number of calories consumed should be increased double the amount of the BMR values.
• Calorie requirements changes with your activity levels. 1 kg/week weight gain can be expected with an additional 1000 calories to the daily menu.
• Do not choose unhealthy sources like refined carbohydrates, or processed foods that are rich in trans fats to gain weight faster.
• Focus on healthy sources like complex carbohydrates, more proteins, and healthy fats.
• Have a peaceful sleep, avoid stress, and check for any eating disorders that may interrupt your weight gain.

BMR calculator activity level

BMR calories are calculated not only based on your body type but also your activity level.

Light Lifestyle

People with a light lifestyle exercise 1 to 3 times a week.

Moderate Lifestyle

Do you exercise 4 to 5 times a week, then your lifestyle falls into moderate activity.

Active Lifestyle

You are an active person if you play an active sport or exercise 6 to 7 times per week.

Very Active Lifestyle

You are a very active person if you play intense games or do intense exercise 6 to 7 times per week.

Extra Active Lifestyle

Yours is an extra active lifestyle if you do very intensive exercise or have a physical job.

BMR calories

• The basal metabolic rate calculator shows your target calorie intake per day in the results box.
• The result will be automatically updated as you change the values.
• The daily calorie consumption should be less than the BMR to lose weight.
• The amount of physical activity is also considered to calculate the BMR for weight loss. A 500-calorie-deficit diet is essential which includes all the required nutrients.
• BMR depends on involuntary actions like breathing, pumping blood, digestion, and reflex actions.
• BMR helps to understand the number of calories required by the body for effective functioning.
• BMR values help meal planning easier as it prevents consuming too little or too many calories.

Calculate calories for weight loss

• BMR is popularly used to find the weight loss calorie requirements.
• Set the goal to Weight loss or Extreme weight loss, to know your daily calorie.
• Most of the daily calories are burnt for the normal functioning of the organs with minimum effort.
• When an additional effort such as physical activity is added for weight loss, the BMR values rise to compensate for the energy levels.

Calculate calories for weight gain

• Start by calculating the BMR and add an extra 500-1000 calories/day for weight gain.
• The additional calorie count depends upon the target weight you wish to gain.
• Slowly start increasing the calorie intake to gain weight.
• Do not step away from your regular workouts when you are trying to gain weight. Your BMR increases with exercises so are your calorie intake.
• In the BMR calculator set the goal to Weight gain or Fast weight gain to find your daily calorie requirements.

Basal metabolic rate calculator

• The basal metabolic rate calculator shows your calorie requirement based on your gender, age, height, weight, activity, and goals.
• You can change your goals to see the new calorie needs.
• BMR is calculated when a person is awake under restrictive conditions.
• Accurate BMR is measured when a person’s nervous system is inactive, that is when a person is at complete rest. The digestive system is inactive at this stage.
• The energy is used to maintain vital organs like the heart, kidneys, lungs, liver, nervous system, reproductive system, intestines, skin, and muscles.
• BMR is calculated using formulas with the help of statistical data derived from a person.

TDEE Calculator

• The total number of calories the body needs daily is referred to as “Total Daily Energy Expenditure”(TDEE).
• It is impossible to determine the exact TDEE as the activity levels change every day.
• When the BMR is used to determine the TDEE, you’ll be able to prepare the meal plan that gives you the appropriate calories.

BMR Variables

Age

BMR lowers as age progresses. The calorie intake should be reduced for the proper functioning of the organs at a certain level.

Physical activity

BMR does not change with aerobic exercises like swimming or cycling.

Anaerobic exercises like weight-lifting and other exercises indirectly lead to high BMR levels as their energy consumption increases during resting.

If the muscle mass is higher, the BMR requirement is high to maintain the body’s levels.

Diet

When a person consumes smaller meals at frequent intervals, the BMR increases.

If the person is under a fasting period, the BMR reduces to up to 30%.

The body uses the available energy to sustain the body’s physique, brain functions, and other activities carried out in the body.

Pregnancy

BMR increases as a pregnant women’s calorie requirement increases as pregnancy progresses. BMR can increase/decrease with menopause due to hormonal changes.

Supplements

When an individual is taking supplements or under medications, the BMR may rise to fuel weight loss.

FAQs

What is a BMR chart?

BMR chart estimates the number of calories expended when the body is at rest in a temperate environment when the digestive system is at rest (approximately 12 hours of fasting).

A normal BMR usually lies between 1000 to 2000 calories. A healthy person needs 1000 – 2000 calories per day to carry out the basic functions when at rest.

What is the BMR calculator formula?

BMR calculator formula for men

88.362 + (13.397 ∗ weight in kg) + (4.799 ∗height in cm) – (5.677 ∗ age in years)

BMR calculator formula for women

447.593 + (9.247∗ weight in kg) + (3.098∗ height in cm) – (4.330∗ age in years)

Mostly men have a BMR of 1600 – 1800 calories and women need 1550 calories/day to carry out their day-to-day activities.

What does BMR mean?

BMR meaning Basal Metabolic Rate is the number of calories burned by the body during the day while performing basic functions.

BMR is used to calculate the calories burnt while breathing, blood circulation, temperature regulation, cell production, and processing of nutrition. 

How do I Use TDEE or BMR?

BMR is used to determine the Total Daily Energy Expenditure (TDEE) to estimate the adequate number of calories consumed based on lifestyle.

TDEE is the number of calories burnt each day including physical activity. TDEE is a simple measure used to find the number of calories consumed in daily activities such as walking around the home, spending time with pets, showering, and carrying out daily chores.

How to Calculate BMR?

Use our online BMR calculator with inputs like age, gender, height, weight, and activity levels to know your BMR levels.

The BMR calorie intake can be measured with the following formula:

Total calories needed for little/no exercise = BMR * 1.2

Total calories needed for light exercise = BMR * 1.375

Total calories needed for moderate exercise = BMR * 1.55

Total calories needed for a very active lifestyle = BMR * 1.725

What is the BMR Normal Range?

BMR Normal Range is measured in kilojoules. The BMY for an average man is around 7100 kJ/day (1700 kilocalories) and for women, it is 5900 kJ/day (1400 kilocalories). This level varies with energy expenditure throughout the day.

BMR Calculator for Men

Use our online BMR calculator or use the below formula for calculating the BMR for men.

66.5 + (13.75 ∗ weight in kg) + (5.003 ∗ height in cm) – (6.775 ∗ age in years)

Ideal BMR for men is usually around 1600 – 1800 kcal at complete rest.

BMR Calculator for Women

BMR can be calculated using multiple ways and formulas. One method is the online calculator and the other reliable method is the below formula

655.1 + (9.563 ∗ weight in kg) + (1.850 ∗ height in cm) – (4.676 ∗ age in years)

What Are BMR Calories?

BMR calories are the number of calories that your body burns at rest. Sometimes, it is also called Resting Metabolic Rate (RMR) where the number of calories used up is calculated when you are in bed the whole day. Never consume calories below your BMR.

Does BMR Change Daily?

Yes, BMR may change daily. Energy expenditure is continuous all through the day and the BMR varies according to it.

If you are planning to lose/gain weight, the body will not burn the same number of calories while at rest. This causes a drop/increase in the BMR values every day.

Does BMR Change with Weight Loss?

More calories are burned while your body is at rest if your metabolism is high. For high metabolism, the calorie intake should increase to maintain the weight.

Weight loss and age are the factors that affect BMR. If a person is trying to lose weight, his BMR will decrease or slow down. When you eat your BMR, weight loss is possible but it is not sustainable.

Does BMR Change with Exercise?

More calories can be burnt with exercise which in turn leads to a change in BMR. A rise in the BMR can be noticed for even 4 days after a high-intensity workout.

A 15% increase in the BMR was seen during strength training and HIIT workouts. Strength training increases muscle mass and more calories are required to maintain the muscle mass than fats.

How is BMR Affected by Weight?

BMR is determined by lean muscle mass as it requires a lot of energy to maintain. The lower the lean mass the less the BMR.

People with large body has a larger BMR due to the presence of more metabolizing tissue. The chance of injury during the training period is greatly reduced by maintaining lean muscle mass.

How do I increase BMR in Hypothyroidism?

A person with underactive thyroid tends to gain weight. The BMR is commonly decreased in hypothyroidism condition.

Choose protein-rich meals, have enough water, avoid skipping meals, and rev up yourself with exercise to treat hypothyroidism. Thyroxine has been found to have a positive effect on BMR rates increasing it by 4 %.