Calorie Calculator

How is BMR Calculated?

Our calculator uses the Mifflin-St Jeor equation, one of the most trusted formulas for estimating BMR:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

You do not need to calculate this by hand. Enter your details above and the result appears instantly.

BMR vs TDEE: What’s the Difference?

These two terms often get confused, so here is the simple version:

• BMR is what your body burns at complete rest.
• TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through daily activity and exercise.

Your BMR is the base number. Your TDEE builds on top of it once your activity level is added.

What Affects Your BMR?

A few key factors influence how high or low your BMR is:

• Age – BMR tends to slow down as you get older
• Gender – men typically have a higher BMR due to more muscle mass
• Muscle mass – more muscle means more calories burned, even at rest
• Height and weight – larger body size generally means a higher BMR
• Genetics and hormones – some people naturally burn more or less, and conditions like thyroid imbalance can affect this too

Why Your BMR Number Matters

Knowing your BMR helps with almost every nutrition goal:

• Losing weight – helps you set a calorie deficit that is safe, not extreme. See our Weight Loss Dietician in Delhi programme for a plan built around this.
• Gaining weight – gives you a baseline to build a healthy calorie surplus. Explore our Weight Gain Program for guided support.
• Maintaining weight – helps you eat the right amount to stay steady
• Building muscle – supports planning enough calories and protein for training

Without this number, most calorie targets are just guesswork. Once you know your BMR, you can also check your Calorie Calculator result to see your full daily calorie needs, including activity.

A Quick Note on Accuracy

BMR calculators give a solid estimate, not an exact figure. Your actual number can shift slightly based on factors a formula cannot fully capture, such as medical conditions or muscle composition. For a plan built around your exact body and goals, a proper consultation is always more accurate than a formula alone.

Conclusion

Your BMR is the foundation for understanding how many calories your body actually needs. Whether you are trying to lose weight, gain weight, or simply maintain, this number takes the guesswork out of your nutrition plan. For a strategy built specifically around your body, book a consultation with our team.

Frequently Asked Questions

What is a good BMR range?

There is no fixed “good” number. BMR depends entirely on your age, gender, height, and weight, so it is best used as your personal baseline rather than compared to others.

Can I increase my BMR?

Yes. Building muscle through strength training, staying hydrated, and eating regular meals can all help support a healthy metabolism over time.

Is BMR the number of calories I should eat every day?

No. BMR only covers calories needed at rest. Your actual daily need, or TDEE, is higher once your activity level is added.

Does BMR drop as you age?

Yes. This mostly happens due to natural muscle loss over time, which is also why calorie needs tend to reduce with age.

How accurate is an online BMR calculator?

It gives a reliable estimate using proven formulas, though your real number may vary slightly depending on individual factors like medical conditions.

Heads up: This calculator is a tool to help you get started. For the best advice, talk to a healthcare pro or our Dieticians.