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BMR Calculator

BMR + TDEE + calorie deficit ladder using the Mifflin-St Jeor formula.

About the BMR Calculator

Calculate Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) in one view. Uses the Mifflin-St Jeor formula (the most accurate predictive equation for most adults) and shows the full activity ladder from sedentary (1.2×) to very active (1.9×). Built alongside our BMI vs BMR guide for Pakistani and South Asian users.

BMR Calculator
Your Basal Metabolic Rate (BMR)
1649 kcal/day
Calories your body burns at complete rest
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How to use the BMR Calculator

  1. Choose metric or imperial units.
  2. Enter your age, gender, height and weight.
  3. View your BMR (calories at complete rest) and TDEE for each activity level.
  4. Apply a 300 to 500 calorie deficit below TDEE for weight loss, or surplus for weight gain.

Frequently Asked Questions

Related Reading

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BMI vs BMR: What's the Difference?

BMI and BMR sound similar but measure very different things. Understand both to make sense of any fitness plan.

Read guide →
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How Much Water Should You Drink Per Day?

The 'eight glasses a day' rule is outdated. Here is what science actually says about hydration based on body size and activity.

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