Calculate your Basal Metabolic Rate and daily calorie needs — find exactly how many calories you burn
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BMR (kcal/day)
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TDEE Maintenance
🎯 Calorie Targets by Goal
📊 Suggested Macros at Maintenance
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Protein
30% of calories
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Carbs
45% of calories
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Fat
25% of calories
🫀 Where Your BMR Calories Go
BMR is the calories your body needs at complete rest. TDEE includes all activity. Results use Mifflin-St Jeor equation, validated as ±10% accurate for most adults. Consult a dietitian for a personalised plan.
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What is BMR and Why Does it Matter?
Basal Metabolic Rate (BMR) is the minimum number of calories your body needs to sustain basic life functions while at complete rest — breathing, circulation, cell repair, hormone regulation, and brain function. It accounts for 60–75% of your total daily calorie burn. Understanding your BMR helps you set realistic calorie targets for weight management.
Mifflin-St Jeor vs Harris-Benedict — Which is More Accurate?
The Mifflin-St Jeor equation (1990) is recommended by the Academy of Nutrition and Dietetics as the most accurate for most people, with a margin of error of about ±10%. The Harris-Benedict equation (1919, revised 1984) tends to overestimate BMR by 5–15%, especially in overweight individuals. Both are approximations — actual BMR varies with body composition, genetics, and hormonal status.
Yes. BMR naturally decreases by about 1–2% per decade after age 30, primarily due to muscle mass loss (sarcopenia). This is why weight tends to increase with age even if eating habits stay the same. Strength training helps preserve muscle and keeps BMR higher.
Yes. Building muscle mass is the most effective way to increase BMR long-term, since muscle tissue burns 3× more calories than fat at rest. HIIT exercise also temporarily raises metabolic rate. Crash diets do the opposite — they reduce BMR as your body adapts to lower calorie intake.
Muscle mass percentage, genetics, thyroid function, and hormonal status all affect BMR. A person with 20% body fat will have a higher BMR than someone with 35% body fat at the same weight, because muscle burns more calories than fat.
Going below your BMR for extended periods is dangerous — your body will catabolise (break down) muscle for energy and suppress metabolic rate. A safe floor is your BMR + 20%. For most Indian adults, this means not going below 1,400–1,600 kcal/day without medical supervision.