What is BMR in simple words?

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain life in a state of complete rest (breathing, heartbeat) without taking into account physical activity.

How many calories should you reduce your diet to lose weight?

A deficit of 15-20% of your total energy expenditure (TDEE) is considered safe and effective. Going below your BMR is not recommended.

Why does caloric intake decrease with age?

This is due to a natural slowdown in metabolism and a decrease in muscle mass. The calculator takes age into account when calculating, adjusting the norm downward.

Calorie calculator (BMR / TDEE)

Find out your calorie intake for weight loss or weight gain

Age

Height

Weight

Activity level

Enter your parameters on the left
to get a personalized calorie calculation

Your calorie allowance (TDEE):

0 kcal

Basic metabolism (rest): 0 kcal

Goals and nutrition plan:

⚖️ Weight maintenance 0 kcal

📉 Weight loss (-0.5 kg/week) 0 kcal

🚀 Quick weight loss (-1 kg/week) 0 kcal

💪 Gaining muscle mass 0 kcal

Calculation using the Mifflin-San Jeor formula. Safe minimum calories: 1200 kcal/day.

Basal Metabolic Rate (BMR) Calculation

🔥 Find out your calorie allowance (BMR)

The basal metabolic rate calculator shows the minimum amount of energy that your body spends in a state of complete rest (for breathing, blood circulation, brain function). Knowing this figure, you can accurately calculate your diet for weight loss or weight gain.

⚙️ How it works: We use the Mifflin-St. Jeor formula - today it is recognized by the American Dietetic Association as the most accurate. It takes into account your gender, age, height and current weight.

📊 How to use the results?

The calculator will give you two numbers: BMR (base) and TDEE (including activity). Start from TDEE:

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📉 For weight loss

Create a deficit of 15-20% of TDEE.

Safe: TDEE minus 15%
Fast: TDEE minus 20%

Never go below the BMR number!

📈 For weight gain

You need a surplus (surplus) of calories.

Dry set:TDEE plus 10%
Active set: TDEE plus 15-20%

To convert weight to other units, use mass converter.

Difference between indicators

Indicator	What is this
BMR	Consumption in “coma mode”. How many calories will you burn if you lie down all day and don’t move?
TDEE	Real consumption. Takes into account workouts, work and walks. It is this figure that should be used for diet calculations.

Frequently asked questions (FAQ)

🔹 Why does my BMR change as I age?

As you age, your metabolism slows down - this is a natural process of muscle loss. Therefore, calorie norms for 20 years and 50 years with the same weight will be different. We recommend recalculating the values once a year or when your weight changes by 3-5 kg.

🔹 Does the formula take training into account?

Basic BMR - no. But the final TDEE ratio is yes. It is very important to be honest about your activity level in the calculator. If you select "High activity" while sitting in the office, you will get inflated numbers and will not be able to lose weight.

🔹 What formula are you using?

We use the Mifflin-St. Geor formula by default because it is considered more modern and accurate than the outdated Harris-Benedict formula. For more information about other tools, see the section all calculators.