BMR Calculator

Multiply BMR by activity factor: Sedentary ×1.2, Light ×1.375, Moderate ×1.55, Very Active ×1.725.

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. Our BMR calculator uses the Mifflin-St Jeor equation — the most accurate formula according to the Academy of Nutrition and Dietetics — to estimate your daily baseline calorie burn based on weight, height, age, and gender.

BMR is the foundation of all dietary and fitness planning. Multiply your BMR by an activity factor to get your TDEE (Total Daily Energy Expenditure): Sedentary (desk job, little exercise) × 1.2, Lightly active (1–3 days exercise/week) × 1.375, Moderately active (3–5 days/week) × 1.55, Very active (6–7 days hard exercise) × 1.725, Extra active (physical job + training) × 1.9.

Practical applications: To lose weight, eat 500 kcal below your TDEE (0.5 kg/week loss). To gain muscle, eat 300–500 kcal above. Your BMR decreases with age and increases with muscle mass — which is why strength training is so important for long-term metabolic health. Use our BMR calculator India as your starting point for any diet or fitness program.