RestinCal

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🔥 Basal Metabolic Rate (BMR) & Daily Calorie Needs

BMR is the number of calories your body burns at rest. TDEE is your total daily calorie need based on your activity level.

Enter your details (height, weight, age, gender) and select your activity level.
Then use the slider to set your goal. Finally, press "Save to profile".
💡 Beginner tip: If you plan to start training 3–5 times a week, don't select "Sedentary" even if you work a desk job. Choose Moderate exercise so the calculator accounts for your training and doesn't set your calories too low.
Maintenance (0 kg/wk)
−1 kg/wkMaintenance (0)+1 kg/wk
How do the formulas work? Mifflin-St Jeor is the most widely used BMR formula (1990):
Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161

7,700 kcal ≈ 1 kg of body fat.

What is BMR and why does it matter?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions — breathing, circulation, and cell repair — while completely at rest. It accounts for roughly 60–70% of total daily calorie burn for most people.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents how many calories you actually burn in a day. Eating at TDEE maintains your current weight; eating below it creates a calorie deficit for fat loss.

A safe rate of weight loss is 0.5–1.0 kg per week, requiring a daily deficit of approximately 550–1,100 kcal. Going below your BMR is not recommended and can slow metabolism and cause muscle loss.