BMR Calculator

Introduction to the BMR Calculator

The BMR Calculator estimates your basal metabolic rate, the calories your body burns at complete rest to keep the heart, lungs, brain, and other organs running. It uses the Mifflin-St Jeor formula, widely accepted by sports nutritionists and the ICMR for adult Indian populations.

Indian adults use this for weight loss planning, muscle gain diet design, marathon training calorie targets, post-pregnancy fat loss, and tracking diabetes diet intake. Related searches include daily calorie needs, TDEE, basal energy expenditure, and resting metabolic rate.

You enter your age, sex, height in cm, and weight in kg. The calculator returns your BMR in calories per day, your total daily energy expenditure (TDEE) across five activity levels, and the calorie targets for weight loss at 0.5 kg per week, maintenance, and lean gain.

Who Should Use This BMR Calculator

• Beginner gym-goers in Mumbai and Delhi who want a real calorie target instead of guesswork
• • Working moms returning to fitness after pregnancy, balancing breastfeeding nutrition needs
• • Marathon and half-marathon runners training for events like Tata Mumbai Marathon
• • Diabetic adults under doctor-guided diets needing exact carb and calorie portions
• • Vegetarians and vegans planning protein and calorie totals around Indian foods

Tips for BMR-Based Diet Planning

Smart BMR-Based Diet Planning Tips

• Never eat below your BMR, doing so slows metabolism and triggers muscle loss within weeks
• • For fat loss, eat at TDEE minus 500 calories, this gives a safe 0.5 kg per week loss
• • For muscle gain, eat at TDEE plus 300 calories, paired with 4 strength sessions per week
• • Indian thali averages 1100-1400 calories, recalculate roti, rice, and dal portions to fit your TDEE
• • Recheck BMR every 5 kg of weight change, your needs drop or rise by 50-80 calories per day

Formula Explanation

Core BMR Formula (Mifflin-St Jeor)

Men: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age years) + 5 Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age years) - 161

Where:

• weight = body weight in kilograms
• • height = standing height in centimetres
• • age = age in completed years

Example: A 30-year-old woman, 65 kg, 165 cm tall. BMR = (10 x 65) + (6.25 x 165) - (5 x 30) - 161 = 650 + 1031.25 - 150 - 161 = 1370 calories per day. At moderately active TDEE multiplier of 1.55, daily needs are 2124 calories.

BMR Quick Reference Table

Profile (Age/Sex/Weight/Ht)	BMR Cal	TDEE Sedentary	TDEE Moderate
25 F 55kg 160cm	1242	1490	1925
30 M 70kg 170cm	1583	1900	2454
40 F 65kg 165cm	1320	1584	2046
50 M 80kg 175cm	1648	1978	2554

Real-World Example

Example: Rohan's Marathon Training Diet

Meet Rohan, a 34-year-old chartered accountant from Ahmedabad. He is training for his first full marathon at the Vadodara Marathon next January. He weighs 78 kg, stands 178 cm tall, and runs 5 days a week, averaging 60 km weekly mileage.

Rohan keeps losing too much weight on his current diet and feels tired during long runs. He wants to know his exact daily calorie target to sustain training while keeping a small calorie surplus for muscle repair.

Step 1: Rohan enters age 34, male, 178 cm, 78 kg

Step 2: He selects the "very active" activity level to match his weekly running load

Step 3: He reads his TDEE and adds 200 calories for a tiny endurance surplus

Result: His BMR is 1707 calories, and very-active TDEE is 2944 calories per day. He sets daily intake at 3150 calories, adds an extra paratha at breakfast and a banana shake after long runs, and his recovery improves within 2 weeks.

Frequently Asked Questions About BMR

This FAQ section answers the most common questions about BMR. Tap any question below for a clear, example-based answer.