This calculator helps you accurately determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to plan weight management and healthy eating habits. You can also check your BMI and ideal weight range.
Basal Metabolic Rate (BMR) represents the minimum amount of energy your body needs to sustain life. It is the calories required for basic physiological functions like heartbeat, breathing, temperature regulation, and cell regeneration — the energy you burn even lying down all day.
Mifflin-St Jeor (recommended): Male = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5; Female = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161. Harris-Benedict: Male = 66 + (13.7 × weight) + (5 × height) − (6.8 × age); Female = 655 + (9.6 × weight) + (1.8 × height) − (4.7 × age). Katch-McArdle uses lean body mass: 370 + (21.6 × LBM kg).
TDEE is your total daily calorie burn, found by multiplying BMR by an activity factor: Sedentary ×1.2, Light ×1.375, Moderate ×1.55, Active ×1.725, Very Active ×1.9. It is the most important figure for understanding your real calorie needs.
Weight loss: TDEE − 500 kcal (~0.5 kg/week). Maintenance: TDEE. Weight gain: TDEE + 500 kcal. One kilogram of fat is about 7,700 kcal, so a weekly 3,500 kcal deficit yields roughly 0.5 kg loss. Avoid drastic restriction, which causes muscle loss and a slowed metabolism.
BMI = weight (kg) ÷ height (m)². Asian reference: underweight <18.5, normal 18.5–22.9, overweight 23–24.9, obese ≥25. BMI cannot distinguish muscle from fat, so athletes or "skinny-fat" individuals may differ from their actual health status.
Resistance training builds muscle that burns more calories at rest. Protein has a high thermic effect, burning more energy during digestion. Adequate sleep, regular meals, 2 L+ of water daily, and HIIT also raise metabolic rate.