Tools / Calculator

BMR Calculator

  • 🫁 Breathing & heartbeat
  • 🧠 Brain activity
  • 🛌 Zero movement
1 Enter Body Stats
2 See Your BMR
3 Get Your Daily Calories

Your Body Stats

1580
30 kg200 kg
100 cm220 cm
How is BMR calculated?

We use the Mifflin-St Jeor equation — the most accurate formula for the general population:

Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) − 161
Step 1 — Your Basal Metabolic Rate
1,680 kcal / day
Your BMR

This is the minimum calories your body burns at complete rest — just to keep your heart, lungs, and brain working. You burn this much every day without lifting a finger.

Normal BMR
What This Means
🧘 If you did nothing all day

You'd burn 1,680 kcal just existing. That's your body's baseline operating cost.

🚶 With your activity level

You actually burn 2,200 kcal/day total. This is your TDEE — read below.

🎯 Your goal: maintain weight

Eat around 2,200 kcal/day to stay at your current weight.

Step 2 — Your Total Daily Calories (TDEE)

TDEE = BMR + the calories you burn through daily activity and exercise.

1,680 BMR 🔥
520 Activity 🏃
2,200 TDEE ⚡
0 Goal Adj.
BMR Activity BMR is 76% of TDEE
Quick rule: To lose weight, eat below TDEE. To gain muscle, eat above TDEE. To maintain, eat at TDEE.

Your BMR in Real Life

Your BMR of 1,680 kcal is roughly equal to:

7.6 Hours of sleep 🛌
2.5 Hours walking 🚶
23 Whole eggs 🥚
8 Wheat rotis 🫓
Suggested Diet Based on Your BMR
📊 Recommended Daily Targets
140g Protein
220g Carbs
55g Fats
🔥 2,000 kcal/day Maintain
🍽️ Foods to Eat More Of
Lean Protein Chicken, eggs, dal, paneer, fish
Complex Carbs Brown rice, roti, oats, sweet potato
Healthy Fats Nuts, seeds, ghee, avocado, olive oil
Veggies Leafy greens, broccoli, bell peppers
💡 Tip: Eat at your TDEE and balance your plate with protein, complex carbs, and healthy fats for steady energy throughout the day.

What Affects Your BMR?
💪

Muscle Mass

More muscle = higher BMR. Muscle burns ~6 cal/lb/day vs fat at ~2 cal.

📏

Size & Weight

Bigger people have higher BMR — more tissue means more fuel needed.

♂️♀️

Gender

Men tend to have 5-10% higher BMR due to more muscle and less body fat.

🎂

Age

BMR drops ~1-2% per decade after 20 as muscle mass naturally declines.

BMR Benchmarks

Average BMR ranges for Indian adults:

Profile Weight Height BMR Range
Sedentary Woman 55 kg 155 cm 1,250 - 1,350
Active Woman 60 kg 162 cm 1,350 - 1,450
Sedentary Man 65 kg 168 cm 1,500 - 1,600
Active Man 75 kg 175 cm 1,700 - 1,800
⚠️

Medical & Nutritional Disclaimer

The calculations, macro splits, and advice generated by this tool are estimates for educational and informational purposes only. They do not constitute professional medical advice, diagnosis, or personalized nutritional treatment. Always consult a qualified physician or registered dietitian before making significant changes to your diet, supplements, or workout routine.