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Health Bmr

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Parameters

kg
20300
cm
50250
yrs
10100

Calculation Results

Basal Metabolic Rate

1649

Daily Calorie Spending Comparison (TDEE)

Basal Metabolic Rate (BMR)1,649 kcal
Resting energy cost
Sedentary1,979 kcal
Desk job, little/no exercise
Lightly Active2,267 kcal
1-3 days light exercise/wk
Moderately Active2,556 kcal
3-5 days moderate workout/wk
Very Active2,845 kcal
6-7 days hard sports/wk
Extra Active3,133 kcal
Physical job or double workouts

Calculator Guide & Math

1Metabolic Science: Basal Metabolic Rate (BMR) & Daily Calories

Basal Metabolic Rate (BMR) represents the energy cost (in kilocalories) required to keep your body alive and functioning at rest (e.g. circulation, respiration, cell division, temperature regulation). Total Daily Energy Expenditure (TDEE) adds the energy cost of daily movement and exercise to BMR.

Formula & Math Explanation

BMR (Mifflin-St Jeor) = 10W + 6.25H - 5A + s
  • •W = Weight in kilograms
  • •H = Height in centimeters
  • •A = Age in years
  • •s = Gender adjustments (+5 for male, -161 for female)
  • •TDEE = BMR multiplied by an activity factor (1.2 for sedentary, 1.55 for moderate, etc.)

2Step-by-Step BMR Example

A 25-year-old female, height 165 cm, weight 60 kg, who exercises moderately 3-5 times a week.

  1. Calculate BMR: (10 x 60) + (6.25 x 165) - (5 x 25) - 161.
  2. Evaluate terms: 600 + 1031.25 - 125 - 161 = 1345.25 kcal.
  3. Multiply by moderate activity multiplier (1.55) to get TDEE: 1345.25 x 1.55 = 2085.14 kcal.
Result Summary: The Basal Metabolic Rate (BMR) is 1,345 kcal/day. To maintain current weight with moderate exercise, the daily calorie requirement (TDEE) is 2,085 kcal.

BMR & TDEE Calories FAQs

To lose weight, you must create a calorie deficit relative to your TDEE. A deficit of 300 to 500 calories per day is standard for healthy, sustainable weight loss.