BMR & Calorie Calculator
Find your BMR (Mifflin–St Jeor), daily calorie needs (TDEE) and targets to lose, maintain or gain weight, with a macro split.
About BMR & Calorie Calculator
This BMR and calorie calculator uses the Mifflin–St Jeor equation to find your basal metabolic rate, the calories your body burns at rest. It then applies your activity level to estimate your TDEE, the calories you need to maintain your weight, and gives daily calorie targets to lose weight, maintain or gain.
Pick a goal and macro style to see protein, carbs and fat in grams, which makes it easy to plan an Indian diet around a calorie deficit or surplus. It works for men and women and suits anyone starting a weight-loss or muscle-gain plan. It is free, needs no sign-up, and your details stay on your device.
How to use BMR & Calorie Calculator
- Pick sex and enter age, height and weight.
- Choose your typical activity level.
- See BMR, maintenance calories (TDEE) and targets for each goal.
- Pick a goal and macro style to get protein, carbs and fat in grams.
Frequently asked questions
What is the Mifflin–St Jeor equation?
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or −161 for women. It is considered the most accurate simple BMR formula for most adults.
How big should a calorie deficit be?
About 500 kcal/day below maintenance gives roughly 0.5 kg loss per week. Avoid going below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
How are macro grams calculated?
Protein and carbohydrates provide 4 kcal per gram and fat provides 9 kcal per gram. The chosen percentage of calories is divided by these values.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds the calories burned through daily activity and exercise, so it is always higher.
How many calories should I eat to lose weight?
A moderate deficit of about 500 calories below your TDEE usually leads to roughly 0.5 kg loss per week. The calculator shows this target for you.
What is a calorie surplus?
Eating more calories than your TDEE, usually 250–500 extra a day, to support weight or muscle gain.
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