Calories & BMR Calculator

Check your daily calories & carbohydrate needs with this free calorie calculator. This is also known as basal metabolic rate (BMR). Enter the required field and hit on calculate button.

This calculator gives you the approximate number of calories needed per day for basic functioning of your body based on your BMR or Basal Metabolic Rate.

BMR & Calorie Calculator

require require

Your body Carb requirment ......

The calorie count is then adjusted based on your goal:

  • Weight loss: Reduce by 10-20%
  • Weight gain: Add 500 calories
  • Weight maintenance: Unchanged
  • This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

    • Weight loss: 40/40/20 (carbohydrates/protein/fats)
    • Weight gain: 40/30/30
    • Weight maintenance: 40/30/30
    • Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.

calculate your daily carb need with free carbohydrate calculator

About Calories

Calories (energy) are essential nutrients to keep your core organs like brain, heart, lungs, circulatory system, liver, digestive system, kidneys etc in functioning mode.

Follow a healthy diet. You should get 50-60% calories from complex carbs, 20-30% from good protein source and about 10-15% from healthy fat. But try to limit overall calorie intake.

A carb-free diet like Atkins or Keto though works well, is not a sustainable lifestyle diet for the mass population. However, excess carb consumption leads to fat storage & obesity.

What Is The Basal Metabolic Rate?

Simply put, the Basal Metabolic rate (BMR) is the amount of energy your body uses (calories body burns) while resting after waking up from sleep or in ‘overnight postabsorptive state.’ There is a similar measurement known as the Resting Metabolic Rate (RMR), but the measurement criteria do not include a measurement just before an individual rises from his/her bed.

BMR calculation helps us to know the amount of calories needed for basic functioning of our body.

BMR and the related RMR represent most of the energy that an individual expends during the course of the day.

Typically calorific energy expenditure due to BMR will range between 1200 to more than 3000 kcal/day. For more information read this The Science & Math of Weight Loss

Studies have indicated that more than 80% of the variance in energy expenditure between individuals is a result of the unique balance between lean fat and fat tissue.

It is also thought that heredity plays an important part in BMR levels – heredity can cause a variance of up to 10% in BMR.

Typically women have a lower BMR than men, while older individuals will have a higher BMR than young adults.

There are several formulas that can be used to gauge BMR. One of these is the Harris-Benedict formula which can be found on numerous websites. This calculates BMR based on height, weight, age, and sex. It is reported to be accurate to within 10% variance for around 90% of adults.

When you are on a weight loss diet, it’s important to check & control your overall calorie intake. Intermittent fasting is a proven calorie control diet without counting calories.

Scroll to Top