Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic life functions — breathing, circulation, cell production, and organ function. It represents the minimum energy your body needs to survive if you did nothing but lie in bed all day.
BMR is determined by four factors: weight, height, age, and biological sex. Muscle-heavy bodies burn more calories at rest than fat-heavy bodies, which is why two people of the same weight can have very different BMRs.
Our calculator uses the Mifflin-St Jeor equation (1990), which is the most accurate BMR formula validated by modern research and recommended by the Academy of Nutrition and Dietetics:
Knowing your BMR is the foundation for any weight management plan — whether you want to lose fat, build muscle, or maintain your current body composition.
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Step-by-Step
A 30-year-old male (70kg, 175cm) has a BMR of ~1680 kcal/day. To maintain weight at a sedentary lifestyle, he needs ~2016 kcal/day.
Click any example to expand and see step-by-step workings. Use "▶ Load this example" to auto-fill the calculator.
Reading your results:
To lose weight, eat 300–500 calories below your TDEE for your activity level. To gain muscle, eat 250–350 calories above your TDEE.
Male BMR = 10×W + 6.25×H − 5×A + 5
Female BMR = 10×W + 6.25×H − 5×A − 161
W=kg, H=cm, A=years (Mifflin–St Jeor)
Most people fail at dieting because they eat too little or too much — both extremes backfire. Eating below your BMR forces your body into starvation mode, slowing your metabolism and breaking down muscle for energy. Eating without knowing your TDEE leads to unintended weight gain.
Your BMR gives you the science-backed foundation to:
Indian diet context: A typical South Indian vegetarian diet (idli, sambar, rice, dal) can deliver 1,600–2,200 kcal/day. A North Indian diet with parathas, paneer, and ghee easily crosses 2,500 kcal. Knowing your BMR helps you enjoy traditional food while staying within your calorie budget.
Re-calculate your BMR every 4–6 weeks as you lose or gain weight, as the formula inputs (weight) will change.
The table below shows estimated BMR and TDEE values for common weight/height combinations for Indian adults (age 30, moderate height). Use this as a quick reference — always calculate your exact BMR using the tool above.
| Weight (kg) | Height (cm) | BMR — Male | BMR — Female | TDEE (Moderate) |
|---|---|---|---|---|
| 50 kg | 155 cm | 1,316 | 1,150 | 1,783–1,782 |
| 55 kg | 160 cm | 1,398 | 1,232 | 1,888–1,909 |
| 60 kg | 165 cm | 1,481 | 1,315 | 1,995–2,038 |
| 65 kg | 168 cm | 1,545 | 1,379 | 2,095–2,137 |
| 70 kg | 170 cm | 1,605 | 1,439 | 2,188–2,230 |
| 80 kg | 172 cm | 1,715 | 1,549 | 2,358–2,401 |
| 90 kg | 175 cm | 1,830 | 1,664 | 2,537–2,579 |
| 100 kg | 178 cm | 1,940 | 1,774 | 2,707–2,749 |
*TDEE shown for Moderately Active (BMR × 1.55). Age assumed 30. Recalculate for your exact stats.
Personalised Calorie Target
Move beyond generic "eat 1,500 calories" advice. Your BMR is unique to your body — get a number that actually fits you.
Prevent Muscle Loss While Dieting
Never eat below your BMR. Our calculator makes this floor visible so you protect lean muscle during fat loss.
Breaks Weight Loss Plateaus
As you lose weight, your BMR drops. Recalculating every 4–6 weeks reveals when to adjust your calorie intake.
Activity
Adjusted TDEE: See your calorie needs across five activity levels in one click — from desk worker to gym enthusiast.
Free and Instant
No registration, no ads, no waiting. Get your BMR in seconds and start planning your diet today.
Backed by Science
Uses the Mifflin-St Jeor equation — the most accurate formula recommended by nutritionists and dietitians worldwide.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep you alive. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for how active you are throughout the day. TDEE is what you should actually use for diet planning. BMR is the absolute minimum — never eat below it.
In-depth guides and tips for getting the most out of this tool.