BMR Calculator

BMR Calculator

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Gender

Female



Male

Age

years

Weight

Kg

Height

meters
(e.g. 1.76 meters = 176 cm)

Weight

lbs

Height

feet

inches

Weight

stones

lbs

Height

feet

inches

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Activity Level

Sedentary

Not much activity with little to no exercise. Typically a desk job.

Lightly active

Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.

Moderately active

A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).

Very active

A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.

Athlete/Bodybuilder

People who do high-intensity training like Crossfit. An average person who exercises four to five times a week.

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Result

Your BMR is:	1536	kcal
Calories to consume:	2027	kcal
Your fat intake should be:	184	grams

Activity Level		Calories (per day)
25	grams
100	kcal	275	kcal	1653	kcal

Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.

Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.

Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:	1804	kcal
Your fat intake should be:	159	grams

Net Carbs		Protein		Fat
25	grams	69	grams	159	grams
100	kcal	275	kcal	1430	kcal
6	%	15	%	79	%

Moderate calorie deficit (22%)

Calories to consume:	1581	kcal
Your fat intake should be:	134	grams

Net Carbs		Protein		Fat
25	grams	69	grams	134	grams
100	kcal	275	kcal	1207	kcal
6	%	17	%	77	%

Large calorie deficit (33%)

Calories to consume:	1358	kcal
Your fat intake should be:	109	grams

Net Carbs		Protein		Fat
25	grams	69	grams	109	grams
100	kcal	275	kcal	984	kcal
7	%	20	%	73	%

Goal

Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.

Calorie surplus (10%)

Calories to consume:	2231	kcal
Your fat intake should be:	206	grams

Net Carbs		Protein		Fat
25	grams	69	grams	206	grams
100	kcal', 'ketocist-addon' ); ?>	275	kcal	1856	kcal
4	%	12	%	84	%

Calorie surplus (15%)

Calories to consume:	2332	kcal
Your fat intake should be:	218	grams

Net Carbs		Protein		Fat
25	grams	69	grams	218	grams
100	kcal	275	kcal	1958	kcal
4	%	12	%	84	%

Calorie surplus (20%)

Calories to consume:	2434	kcal
Your fat intake should be:	229	grams

Net Carbs		Protein		Fat
25	grams	69	grams	229	grams
100	kcal	275	kcal	2059	kcal
4	%	11	%	85	%

Goal

Custom adjustment (0%)

Your BMR is:	1536	kcal
Calories to consume:	2028	kcal
Your fat intake should be:	184	grams

Net Carbs		Protein		Fat
25	grams	69	grams	184	grams
100	kcal	275	kcal	1653	kcal
5	%	14	%	81	%

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Instructions

Find the exact amount of Basal Metabolic Rate and Daily calorie requirement of your body. 

Enter your measurements and click ‘calculate’ for your basal metabolic rate.

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