Body & Weight

BMI & BMR Calculator

Calculate your Body Mass Index and Basal Metabolic Rate to find your ideal daily nutrition targets.

👤 Personal Info
🏃 Activity Level
Sedentary
Little to no exercise
×1.2
Lightly Active
1–3 days/week
×1.375
Moderately Active
3–5 days/week
×1.55
Very Active
6–7 days/week
×1.725
Super Active
Athlete / physical job
×1.9
Your Results
24.5
BMI
Healthy
UnderHealthyOverObese
1,709
BMR
Cal/day at rest
2,649
TDEE
Moderately Active
BMI Scale
< 18.5
Underweight
18.5 – 24.9
Healthy ←
25.0 – 29.9
Overweight
30.0 – 34.9
Obese I
≥ 35.0
Obese II+
Your BMI
24.5
Daily Calorie Goals
Weight Loss
Lose 1 lb/week
2,149
Mild Loss
Lose 0.5 lb/week
2,399
Maintain
Current weight
2,649
Mild Gain
Gain 0.5 lb/week
2,899
Weight Gain
Gain 1 lb/week
3,149
🥩 Recommended Macros(at maintenance)
199g
Protein
30% of calories
265g
Carbs
40% of calories
88g
Fat
30% of calories
Macro Split
% of calories
30%
40%
30%
Protein: 30%
Carbs: 40%
Fat: 30%
📚 Understanding These Metrics

⚖️ Body Mass Index (BMI)

BMI is a screening tool calculated as weight ÷ height². It's useful for population-level analysis but doesn't distinguish between fat and muscle mass. Athletes may show "overweight" BMI despite low body fat.

🔥 Basal Metabolic Rate (BMR)

BMR is the calories your body burns at complete rest to sustain vital functions (breathing, circulation, organ function). Calculated using the Mifflin-St Jeor equation — the most validated formula for most adults.

⚡ Total Daily Energy Expenditure (TDEE)

TDEE is your BMR multiplied by an activity factor. It estimates how many calories you actually burn per day. Use this as your maintenance baseline: eat less to lose weight, more to gain.

⚠️ Important Disclaimers

These are estimates. BMR equations have ±10% variance. Results may differ for older adults, pregnant women, and athletes. Always consult a healthcare professional for personalised nutrition guidance.

This tool provides general wellness information and is not medical advice. Consult a healthcare professional before making significant dietary changes.