What is BMR? Basal Metabolic Rate is the number of calories your body burns at complete rest — just to keep you alive. Your TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level, representing how many calories you actually burn each day.
Your Details
Enter your measurements to calculate BMR using both clinical equations
Measurement Units
yrs
kg
cm
Activity Level
Sedentary
Little or no exercise
Lightly Active
Exercise 1–3 days/week
Moderately Active
Exercise 3–5 days/week
Very Active
Hard exercise 6–7 days/week
Super Active
Athlete / physical job daily
BMR Only
Complete rest / bed rest
Harris-Benedict Equation (Revised)
0kcal/day
Revised by Roza & Shizgal, 1984
Mifflin-St Jeor Equation
0kcal/day
St Jeor et al., 1990 · Most accurate for most people
✓ Clinically Recommended
Total Daily Energy Expenditure (TDEE)
Based on Mifflin-St Jeor BMRSedentaryLittle or no exercise
0
Lightly ActiveExercise 1–3 days/week
0
Moderately ActiveExercise 3–5 days/week
0
Very ActiveHard exercise 6–7 days/week
0
Your Selected LevelBased on your activity input above
0
Calorie Targets by Goal
Weight Loss
0
500 kcal deficit from your TDEE. Aim for 0.5kg loss per week. Maintain protein at 1.6–2g/kg.
Maintenance
0
Matches your TDEE exactly. Ideal for body recomposition and performance optimisation.
Muscle Gain
0
250–300 kcal surplus above TDEE. Lean bulk — minimises fat gain while supporting hypertrophy.
Dr. Ankit Mehta · Performance Coaching Note
What is BMI? Body Mass Index is a screening tool using height and weight to categorise weight status. While useful as a quick reference, BMI does not account for muscle mass, bone density or body fat distribution. For athletes and muscular individuals, BMI may overestimate health risk.
BMI Calculator
WHO classification — Underweight · Normal · Overweight · Obese
Measurement Units
kg
yrs
cm
0.0
—
< 18.5
Underweight
18.5 – 24.9
Normal Weight
25 – 29.9
Overweight
≥ 30
Obese
Healthy Weight Range for Your Height
BMI Normal Range (18.5–24.9)
—
Hamwi Formula
—
Devine Formula
—
Robinson Formula
—
Recommended Target Range
—
Dr. Ankit Mehta · Performance Coaching Note
Important: BMI is a screening tool, not a diagnostic measure. It does not account for muscle mass, bone density, ethnicity or body fat distribution. Athletes and muscular individuals may have a high BMI while being metabolically healthy. Always consult a healthcare professional for a complete health assessment.