Calorie and BMR calculator
Find out how many calories your body burns at rest (basal metabolism) and over the whole day, and how much to eat to lose fat or gain muscle.
How it's calculated
The calculator uses the Mifflin-St Jeor equation, the one closest to expenditure measured in the lab for most adults:
Men
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Total daily expenditure is BMR multiplied by the activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active) or 1.9 (very active).
What to do with this number
- To lose fat: a common starting point is to eat about 20% below total expenditure.
- To gain muscle: about 10% above total expenditure, together with strength training and enough protein.
- Adjust by the results: the equation is an estimate. If your weight hasn't changed in 2 to 3 weeks, adjust the target.
Frequently asked questions
What is BMR?
Basal metabolic rate: the calories your body burns at complete rest just to stay alive (breathing, keeping your heart beating, holding body temperature). It's the biggest part of daily expenditure.
What's the difference between BMR and total calorie expenditure?
Total expenditure adds to BMR everything you do during the day: walking, working, training and digesting food. That's why it's BMR multiplied by an activity factor, from 1.2 (sedentary) to 1.9 (very active).
How many calories should I eat to lose fat?
A common starting point is to eat about 20% below total expenditure. Track your weight for 2 to 3 weeks and adjust: the equation is an estimate and real expenditure varies from person to person.
Which equation does this calculator use?
Mifflin-St Jeor, the equation closest to expenditure measured in the lab for most adults: 10 × weight + 6.25 × height − 5 × age, plus 5 for men or minus 161 for women.
Personal trainer or nutritionist? Use it with your clients
In Pumpo, calorie expenditure is saved in the client's history and, with a watch, it is actually measured. Free for up to 5 clients.
Start for freeSee also: Body fat and BMI calculator