Advanced BMR Calculator
Please enter valid age, height and weight to calculate your BMR.
Your TDEE Estimate
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It tells you how many calories you actually burn in a full day, including movement and exercise.
| Activity Level | Multiplier | Calories/day |
|---|---|---|
| Sedentary little/no exercise | x1.2 | -- |
| Light 1-3 days/week | x1.375 | -- |
| Moderate 3-5 days/week | x1.55 | -- |
| Active 6-7 days/week | x1.725 | -- |
| Athlete 2x/day training | x1.9 | -- |
Fill the calculator above and hit Calculate BMR to see your personal TDEE numbers instead of the example above.
Daily Calorie Recommendation
Once you know your TDEE, adjust it up or down depending on your goal. A safe, sustainable rate of change is 0.25-0.5 kg per week — faster than that usually costs you muscle, energy and consistency.
| Goal | Daily Adjustment | Calories/day |
|---|---|---|
| Lose 0.5 kg/week | -500 kcal | -- |
| Lose 0.25 kg/week | -250 kcal | -- |
| Maintain Weight | 0 kcal | -- |
| Gain 0.25 kg/week | +250 kcal | -- |
| Gain 0.5 kg/week | +500 kcal | -- |
Macronutrient Breakdown
Based on your maintenance calories, here's a balanced macro split — 30% protein, 40% carbs, 30% fat. Protein is set generously to protect muscle whether you're losing, maintaining or gaining.
Ideal Water Intake
A simple, widely-used estimate is 33 ml of water per kg of body weight per day. It's a starting point — heat, altitude and workout intensity all push this number higher.
≈ -- glasses of 250 ml
Formula Used to Calculate BMR
This calculator defaults to the Mifflin-St Jeor equation — the formula most dietitians and clinicians consider the most accurate for the general population. Two older formulas are shown below for comparison.
Mifflin-St Jeor (Male)
Mifflin-St Jeor (Female)
| Formula | Best For | Needs Body Fat % |
|---|---|---|
| Mifflin-St Jeor | General population, most accurate on average | No |
| Harris-Benedict | Older formula (1919, revised 1984), slightly overestimates | No |
| Katch-McArdle | Lean, athletic or muscular individuals | Yes |
Harris-Benedict: Men = 88.36 + (13.4 × kg) + (4.8 × cm) − (5.7 × age) | Women = 447.6 + (9.2 × kg) + (3.1 × cm) − (4.3 × age)
Katch-McArdle: BMR = 370 + (21.6 × Lean Body Mass in kg), where Lean Body Mass = Weight × (1 − Body Fat%)
How We Calculate Your BMR
Here's a full walkthrough using a real example: a 30-year-old male, 70 kg, 175 cm tall.
Average BMR by Age
Approximate average BMR values by age group, calculated at average adult height and weight for each gender. Use this only as a rough reference — your own inputs above give a far more accurate number.
Calories Burned by Activity (30 min)
These are on top of your BMR — approximate for a 70 kg adult at moderate intensity.
Tips to Increase Metabolism
Eat More Protein
Protein has the highest thermic effect of food — your body burns more calories digesting it than fat or carbs.
Prioritise Sleep
Poor sleep disrupts hunger hormones and can lower resting energy expenditure over time.
Strength Train
More muscle mass raises your BMR, since muscle burns more calories at rest than fat tissue.
Stay Hydrated
Even mild dehydration can measurably slow metabolic rate — water is involved in every energy-producing reaction.
Walk More Daily
Non-exercise movement (NEAT) can account for a large share of your total daily calorie burn.
Manage Stress
Chronic stress can affect hormones that influence metabolism, appetite, and long-term weight management.
Daily energy needs for Indian adults
ICMR-NIN publishes daily energy requirements for a reference Indian adult (65 kg man, 55 kg woman). Compare them with your TDEE above: your own number depends on your weight, height, age and activity.
| Activity level (ICMR-NIN 2020) | Men (65 kg) | Women (55 kg) |
|---|---|---|
| Sedentary work | 2,110 kcal/day | 1,660 kcal/day |
| Moderate work | 2,710 kcal/day | 2,130 kcal/day |
| Heavy work | 3,470 kcal/day | 2,720 kcal/day |
The calculator's main formula, Mifflin-St Jeor (1990), is the equation most widely used by dietitians today to estimate resting energy needs.
Sources
- Nutrient Requirements for Indians, brief note (ICMR-National Institute of Nutrition, 2020)
- A new predictive equation for resting energy expenditure in healthy individuals (Mifflin MD, St Jeor ST et al., Am J Clin Nutr, 1990)
Last reviewed on 25 October 2026 by the editorial team at Evavel Private Limited. Found an error? Email care@calculations.one.
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Frequently Asked Questions
Guides & Articles
- How to Increase Your Metabolism Naturally
- The Complete Weight Loss Guide (Backed by Science)
- BMR Formulas Explained: Mifflin-St Jeor vs Harris-Benedict vs Katch-McArdle
- BMR vs TDEE: What’s the Difference?
- BMR vs RMR: Are They the Same Thing?
- How to Increase Your BMR
- What Affects Your BMR?
- Best BMR Formula: Which One Should You Use?
- Calories for Weight Loss: Setting the Right Deficit
- Calories for Muscle Gain: Setting Your Surplus
- Maintenance Calories: Finding Your Break-Even Number
- Metabolism Explained: BMR, TEF, NEAT and EAT
- High-Metabolism Foods: What Actually Helps
- Slow Metabolism Symptoms: What to Watch For
- Metabolism Myths, Busted
- Does Muscle Increase Metabolism? The Real Numbers
- BMR by Age: How Your Number Changes Over Time
- BMR for Women: Hormones, Cycles and Your Number
- BMR for Men: Muscle Mass, Testosterone and Your Number
- BMR After 40: Fighting the Midlife Metabolic Slowdown
- Protein and Metabolism: The Thermic Effect Explained
- Intermittent Fasting and Metabolism
- Strength Training for Metabolism
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