How to use it
- Enter your weight in kilograms.
- Enter your height in centimeters.
- Enter your age in years and select gender (1 = male, 0 = female).
- Click Calculate to see your BMR in kcal/day.
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest. The BMR Calculator takes your weight (kg), height (cm), age (years) and gender (1 = male, 0 = female) to give you an instant estimate in kcal per day. Knowing your BMR helps you set realistic calorie targets for weight loss, maintenance, or muscle gain. The result is a single number – for example, 1,650 kcal/day – which represents the energy needed to keep vital functions running without any activity. Use it as a baseline, then adjust for exercise, lifestyle, or specific goals. Because the calculation is quick and free, you can experiment with different inputs to see how changes in weight or activity level affect your daily energy needs.
Pro tips
- Round the BMR to the nearest 10 kcal for easier meal planning.
- Enter exact measurements; a 2 kg error can shift the result by ~50 kcal.
- Use gender code 1 for male, 0 for female to avoid selection mistakes.
- Combine BMR with an activity factor; BMR alone doesn’t account for exercise.
Real-life examples
- A new mom planning postpartum weight loss uses the calculator to set a safe calorie deficit.
- A marathon trainee estimates daily fueling needs before long runs.
- A busy professional budgets daily meals to stay within a maintenance calorie range.
Case study
Maria, 32, entered 68 kg, 165 cm, 32 years, female (0) and saw a BMR of 1,420 kcal/day. She reduced her intake by 200 kcal and lost 3 kg in six weeks without feeling hungry.