BMR Calculator

Calculate your Basal Metabolic Rate and daily calorie requirements

Personal Information

Moderate exercise 3-5 days/week

Enter your details to calculate BMR and calorie requirements

Understanding BMR

What is BMR?

Basal Metabolic Rate is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cellular production.

BMR vs TDEE

BMR is your resting metabolic rate. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through activity and exercise.

Factors Affecting BMR

  • • Age (decreases with age)
  • • Gender (males typically higher)
  • • Body composition (muscle vs fat)
  • • Genetics
  • • Hormones
  • • Body temperature

Healthy Weight Management Tips

For Weight Loss

  • • Create a moderate caloric deficit (300-500 calories)
  • • Focus on protein-rich foods
  • • Include strength training
  • • Stay hydrated
  • • Get adequate sleep

For Weight Gain

  • • Create a moderate caloric surplus
  • • Eat frequent, nutrient-dense meals
  • • Include healthy fats and complex carbs
  • • Focus on strength training
  • • Monitor progress regularly

General Guidelines

  • • Aim for 1-2 lbs (0.5-1 kg) change per week
  • • Consult healthcare professionals
  • • Track your progress
  • • Be patient and consistent

Common Indian Food Calories

Main Dishes (per serving)

Chapati (1 medium):71 cal
Rice (1 cup cooked):205 cal
Dal (1 cup):230 cal
Rajma (1 cup):245 cal
Chicken Curry (1 cup):285 cal

Snacks & Sweets

Samosa (1 piece):308 cal
Laddu (1 piece):186 cal
Jalebi (1 piece):150 cal
Pakora (1 piece):50 cal
Gulab Jamun (1 piece):112 cal

Beverages

Chai (1 cup with sugar):50 cal
Lassi (1 glass):180 cal
Coconut Water (1 cup):46 cal
Fresh Lime Soda:60 cal
Sugarcane Juice (1 glass):183 cal