Use this calorie calculator to determine BMI, BMR, daily calorie, and macros needs based on your height, weight, age, gander, and activity level.
In addition to determining the calories you need to maintain weight, use this as a calorie burner calculator and find out how many calories you need to burn to lose pounds. Then use the nutritional needs calculator and figure out how to break down those calories into carbs, protein, and fat.
Calorie Calculator: Determine Your BMI, BMR, Daily Calorie Needs, and Macros
Mifflin – St. Jeor and Harris-Benedict calculator (or equation) calculates your BMR (Basal Metabolic Rate), and its results are based on an estimated average. Basal metabolic rate is the amount of energy expended per day at rest (how many calories you would burn at bed rest).
What Can This Calorie Calculator Do?
- Maintain Weight: Find out how many calories you need to stay at your current weight.
- Lose Weight: Determine the calorie deficit needed to lose fat, along with a breakdown of protein, carbs, and fat.
- Gain Weight: Identify the calorie surplus required to build muscle or increase weight healthily.
Use a calorie calculator to estimate how many daily calories your body needs to maintain your current weight. These calculations are based on Mifflin St. Jeor and Harris-Benedict Calorie Calculator Solutions.
Mifflin – St. Jeor Equation for Calorie Calculator
To estimate BMR and daily calorie burn or total daily energy expenditure, use this basic Mifflin – St. Jeor calculator (or equation)1 :
| MEN | WOMEN | |
|---|---|---|
| BMR | (10 x weight) + (6.25 x height) – (5 x age) + 5 | (10 x weight) + (6.25 x height) – (5 x age) – 161 |
Harris-Benedict Equation for Calorie Calculator
| MEN | WOMEN | |
|---|---|---|
| BMR | 66.5 + (13.75 x weight) + (5.003 x height) – (6.75 x age) | 655.1 + (9.563 x weight) + (1.85 x height) – (4.676 x age) |
- For sedentary active = Doing little or no exercise in a day, spend most of the day sitting, with little or no exercise
- For light active = Exercise 1-3 times/week
- For moderate active = Exercise 4-5 times/week
- For active = Daily exercise or intense exercise 3-4 times/week
- For very active = Intense/hard exercise/sports 6-7 days a week
- For extra active = Very intense/hard exercise/sports and physical job or 2x training
What is a normal or good BMR?
A normal BMR is around 2000 kcal/day, but this varies based on gender, age, and physical composition.
Which BMR Is good, high BMR or low BMR?
BMR (Basal Metabolic Rate) measures the energy your body uses to perform basic functions at rest to maintain essential functions like breathing and digestion. A higher BMR means your body burns more calories even when at rest, which is beneficial for maintaining or losing weight. In contrast, a lower BMR indicates less energy expenditure, which could result in storing more calories as fat.
Having a high BMR is generally beneficial, as it means your body efficiently burns calories, reducing the likelihood of excess energy being stored as fat.
What are the methods of calculation of BMR?
You can identify your BMR through a simple overnight laboratory test, by manually calculating it using BMR equations, or by using an online tool.
How to increase the BMR?
You can increase your basal metabolic rate by building lean muscle mass and raising your daily physical activity level.
Why do men have higher BMR than women?
Men generally have a higher BMR than women. For example, when comparing a man and a woman of the same age, weight, and height, the man’s BMR is typically higher. It will turn out that the BMR of the male will be higher than that of the female concerned.
This is due to the fact that men tend to have more muscle mass than fat mass than women. In addition, men’s higher physical activity levels also contribute to increased BMR than women.
Is metabolic age calculated using BMR?
The metabolic age of a person is calculated by taking into account the BMR (Basal Metabolic Rate) values. Or in simple words, we can say that metabolic age is the number of calories that the body burns at rest, compared only to the average BMR of people of chronological age.
What affects BMR?
Various factors contribute to affect the body’s BMR values, some of which are notable:
- Gender
- Weight
- Height
- Age
- Ethnicity
- Weight history
- Body composition
- Genetics/heredity factor
- Motherhood
- Hormones
- Diet
- Fat content
- Internal/external temperature
What activities are involved in BMR?
BMR is considered to be the minimum amount of energy that is required to continue life processes that occur at their own pace. For example, any type of internal activity that your body is doing without requiring you to move can include the following:
- Breathing
- Cellular respiration
- Digestion
- Brain activity
- Heart pumping
- Blood circulation
- Biochemical reactions
- Maintaining internal temperature
- M D Mifflin, S T St Jeor, L A Hill, B J Scott, S A Daugherty, Y O Koh: A new predictive equation for resting energy expenditure in healthy individuals; The American Journal of Clinical Nutrition, Volume 51, Issue 2, February 1990, Pages 241–247, https://doi.org/10.1093/ajcn/51.2.241[↩]
