BMR (Basal Metabolic Rate)
The number of calories your body burns at rest just to maintain basic functions like breathing, circulation, and cell production.
हमारे उन्नत BMR और TDEE कैलकुलेटर के साथ अपनी दैनिक कैलोरी आवश्यकताओं की खोज करें। वजन घटाने, लाभ या रखरखाव के लिए व्यक्तिगत अंतर्दृष्टि प्राप्त करें।
Not calibrated — using standard formulas. For highest accuracy, use Katch-McArdle with body fat %.
Compare results using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas to find what works best for you.
Get daily protein, carb, and fat targets for cutting, maintaining, or bulking — with protein kept high enough to protect lean mass in a deficit.
Get real-time recommendations for weight loss, gain, and maintenance with detailed daily, weekly, and monthly projections.
The number of calories your body burns at rest just to maintain basic functions like breathing, circulation, and cell production.
Your BMR multiplied by an activity factor. This is the total number of calories you burn in a day including exercise and daily activities.
A 500 calorie daily deficit typically results in ~1 lb (0.45 kg) of weight loss per week. A 500 calorie surplus results in ~1 lb of weight gain per week.
Your daily energy expenditure has two parts. The first is yourBasal Metabolic Rate (BMR) — the energy your body uses at complete rest to keep organs, breathing, and circulation running. The second is everything you add on top: movement, exercise, digestion, and the cost of simply staying warm. BMR multiplied by an activity factor gives your Total Daily Energy Expenditure (TDEE), which is the number to compare against when you decide how much to eat.
Every calculation below happens locally in your browser. Nothing you type is transmitted or stored on a server.
No equation measures your metabolism directly — they are all population averages fitted to indirect calorimetry data, so any individual can sit meaningfully above or below the prediction. The three options here differ in what they were fitted to and are best treated as a reasonable starting point that you refine with real-world results.
Your BMR is scaled by an activity factor to approximate your TDEE. The multipliers run from 1.2 (little or no exercise) through 1.375, 1.55, 1.725 and 1.9, up to 1.975 for a physical job or very intense training. This is the largest source of error in any calorie estimate, and it is worth being honest about which band you actually fall into — most people overstate their activity level.
Maintenance is simply your TDEE. For weight loss the calculator subtracts 500 kcal per day, and for muscle gain it adds 500 kcal per day. A 500 kcal daily deficit is the familiar rule of thumb behind "about 0.5 kg (1 lb) per week," which is also within the 0.5–1 kg per week range generally recommended for sustainable weight loss.
The projections shown for daily, weekly, and monthly change use the static7,700 kcal ≈ 1 kg (3,500 kcal ≈ 1 lb) rule. Treat them as an initial estimate rather than a straight line: as you lose weight your BMR and TDEE fall, so real-world loss slows over time and requires periodic recalculation.
The calculator will not show a weight-loss target below 1,200 kcal per day. That floor is a guardrail, not a recommendation — if your calculated deficit would put you below it, or if you are pregnant, breastfeeding, under 18, managing diabetes or another medical condition, or have a history of disordered eating, work with a doctor or registered dietitian rather than this tool.
Protein, carbohydrate, and fat targets are derived from body-weight-based recommendations, not fixed percentage splits. Protein is set at 1.6–2.4 g per kg of body weight (or lean mass if body fat % is provided; if BMI > 30 without it, ideal weight + 25 % of the excess is used): 2.0–2.4 g/kg for weight loss, 1.6–2.0 g/kg for maintenance, and 1.8–2.2 g/kg for muscle gain. Fat is set at 0.8 g/kg, with a floor of 20 % of calories. Carbohydrates fill the remaining calories (minimum 0 g); if carbs fall below ~100 g, protein is moved to the low end of its range. All macros use 4 / 4 / 9 kcal per gram and sum to the goal calories. The 1,200 kcal floor for weight loss still applies.
It is a planning tool built on population-average equations. It does not measure your metabolism, it does not account for medical conditions or medications that affect energy expenditure, and it is not medical or dietetic advice. Use the output as a starting point, track your weight and intake over two to three weeks, and adjust by roughly 100–200 kcal at a time based on what actually happens.
Enter your details in the calculator above to see your BMR, TDEE, and macro targets for each goal. The tool is free, requires no account, and runs entirely in your browser.
Not medical advice. Calorie Professor provides general information and estimates based on population-average equations. It is not a substitute for advice from a physician or registered dietitian.