BMR Calculator Online.

To calculate your BMR manually, use the Mifflin–St Jeor formula with your weight in kilograms (kg), height in centimeters (cm), and age in years. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161. Alternatively, enter your numbers in the calculator above for instant results in metric or imperial units.

To calculate BMR for Indians, the standard Mifflin–St Jeor formula is widely used by Indian dietitians and the Indian Council of Medical Research (ICMR). However, because South Asians often exhibit a 'thin-fat' body composition (higher visceral fat percentage and lower skeletal muscle mass at identical BMI), standard equations can slightly overestimate resting burn by 5% to 8%. For maximum accuracy in Indians, measuring body fat percentage and selecting the Katch–McArdle formula (BMR = 370 + 21.6 × Lean Body Mass in kg) provides the most precise estimate.

To use your BMR to lose weight: First calculate your BMR (resting energy). Next, multiply your BMR by your physical activity factor to determine your Total Daily Energy Expenditure (TDEE, your maintenance calories). Finally, subtract a moderate deficit of 300 to 500 calories from your TDEE (never subtract from your BMR). Eating 500 kcal below your TDEE yields approximately 0.5 kg (1 lb) of fat loss per week without causing metabolic slowdown.

If your BMR is 1400 calories, you should typically eat between 1,400 and 1,650 calories per day to lose weight: If you work a desk job (sedentary), your TDEE is about 1,680 calories (1400 × 1.2). If you engage in light to moderate weekly workouts, your TDEE is around 1,925 to 2,170 calories (1400 × 1.375 to 1.55). Subtracting a safe 400–500 calorie deficit from your TDEE gives you 1,400 to 1,670 calories daily. You should not eat below your 1,400 kcal BMR, as that energy is required for vital involuntary organ functions.