Basal Metabolic Rate Calculator

Use the basal metabolic rate (BMR) calculator to estimate the number of calories your body burns daily, while at rest.


Determining your BMR (also know as resting metabolic rate or RMR) is essential, whether your goal is to build muscle, burn fat, or simply maintain your current body composition. 

To use the BMR calculator to estimate the number of calories you burn while at rest, simply enter your height, weight, age, and gender in the form below, and click the calculate button.

BMR Calculator

Height ft in
Weight lbs
Age
Female  Male

Once you estimate your BMR, the next step is to estimate your total daily caloric expenditure.  Your daily caloric expenditure is simply you BMR, plus however many calories you burn while performing day to day tasks.

Here is an example, using a 28 year old male that is 6ft. and 180lbs.:

Estimated BMR (calories) = 1970 (rounded up)

Calories burned each day from exercise = 400

Calories burned each day from daily tasks = 1000

Total daily caloric expenditure:  1970 + 400 + 1000 = 3370 calories

 

In the example above, this individual burns approximately 3370 calories per day.  His actual caloric intake will depend on whether his goal is to lose weight, gain weight, or maintain his current body weight.

How Many Calories Should I Consume Daily? 

In order get an idea as to how many calories you should consume each day, first estimate your total daily caloric expenditure using the above example as reference.

Once you have calculated your daily caloric expenditure, you can apply the following principles depending on your specific goals:

  • Muscle & weight gain - Aim for a caloric surplus of 300 - 500 calories.  That means that you should consume 300 - 500 calories over your total daily caloric expenditure.  Some "hardgainers" may need to eat up to 1000 extra calories daily.
  • Fat & weight loss - Aim for a caloric deficit of 200 - 300 calories.  That's 200 - 300 calories under your daily caloric expenditure.  Be careful, as a caloric deficit of more than 200 - 300 calories daily could actually slow your metabolism and encourage weight gain.

  • Maintenance of current weight - If your goal is to maintain your current body weight, try to consume the same number of calories that you expend each day.   For example, if your total daily caloric expenditure is 2500 calories, you should try to consume  that many calories each day.

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Tip Of The Month

I assume that your main goal is to learn how to build muscle fast and not how to get skinny fast, but many of you are actually encouraging weight loss as opposed to weight gain.  Too much weight training and not enough food will literally make it impossible to gain weight, and it's safe to say that if you are losing weight or seeing no results at all, it's time to step back and make some major changes.  Start to eat more food and train less, and I can almost guarantee that you will start seeing some great results.