BMR & TDEE Calculator
Calculate your Basal Metabolic Rate and Daily Calorie Needs
Clinically Aligned Nutrition Tool
Based on ICMR–NIN Dietary Guidelines for Indians | Reviewed by Certified Dietitians
Helping Indians understand metabolism, calorie needs, and sustainable nutrition planning
BMR Calculator
Basal Metabolic Rate • Daily Energy Needs • Indian Diet Guidance
Use this science-backed calculator to estimate how many calories your body burns at complete rest and learn how to convert that number into practical Indian meal planning and healthy weight management.
How This Calculator Works
Step 1: Enter Your Details
Provide your age, biological sex, height, and weight. These factors influence your resting energy expenditure and metabolic rate.
Step 2: Get Your BMR Result
The calculator estimates your Basal Metabolic Rate (BMR) — the number of calories your body requires daily to maintain vital functions such as breathing, circulation, hormone regulation, and cellular repair at complete rest.
Step 3: Convert BMR into Daily Calorie Needs
Multiply your BMR by your physical activity level to estimate your Total Daily Energy Expenditure (TDEE), or use our TDEE Calculator for an automated daily calorie target.
What Your BMR Result Means
If Your BMR Is High
A higher BMR usually reflects greater muscle mass or larger body size. Your body burns more calories at rest, which can make weight management easier when paired with balanced nutrition.
If Your BMR Is Low
A lower BMR means your body conserves energy. Careful calorie planning is important to avoid unwanted weight gain and maintain energy levels.
How to Use This Number
Your BMR forms the foundation of all diet planning. Adding physical activity levels helps determine how much you should eat daily to maintain, lose, or gain weight safely.
Indian Diet Guidance (Practical Use)
| Food Group | Daily Quantity | Easy Household Measure |
|---|---|---|
| Cereals & Millets | 220–250 g | 2 medium rotis + ½ cup cooked rice |
| Pulses & Legumes | 90–110 g | 1 large katori dal or chana |
| Vegetables | 400–450 g | 3 cups mixed vegetables |
| Fruits | 100–150 g | 1 medium fruit |
| Milk & Curd | 300–350 ml | 1 full glass |
| Nuts & Seeds | 30–40 g | 1 small handful |
These values align with traditional Indian meal patterns and national dietary guidelines, making calorie planning realistic and culturally appropriate.
Scientific Basis of This Calculator
This tool follows established clinical and public health standards:
- Formula Used: Mifflin–St Jeor Equation
- Measurement Units: Metric system (cm, kg)
- Diet Framework: ICMR–NIN Dietary Guidelines for Indians (2020)
- Food Data Reference: Indian Food Composition Tables (IFCT)
This ensures your BMR estimate is scientifically valid and relevant for Indian dietary patterns and lifestyle habits.
Who Should Use This Calculator?
- Individuals planning healthy weight loss or weight gain
- People managing prediabetes, diabetes, or metabolic disorders
- Adults with thyroid conditions, PCOS, or hormonal imbalances
- Anyone seeking Indian diet-based calorie and meal planning
For a complete health profile, also explore our BMI Calculator and TDEE Calculator, or speak directly with a dietitian through our Nutrition Services page for personalised guidance.
Want a Personalised Diet Plan?
This calculator provides estimates. Your health deserves precision.
Get a 1-on-1 plan from a certified DietXP dietitian for:
- Weight Management
- Diabetes & Prediabetes Care
- PCOS & Thyroid Nutrition
- Gut Health & Immunity
- Clinical & Cancer Nutrition Support
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BMR Calculator FAQs
Is this BMR calculator accurate for Indians?
Yes. It uses the Mifflin–St Jeor equation and aligns diet guidance with Indian food composition and national nutrition standards.
What is a healthy BMR range?
There is no “ideal” BMR. It varies based on age, sex, height, weight, and body composition. Your daily calorie needs are better estimated using TDEE.
Should I eat exactly my BMR calories?
No. BMR reflects calories needed at rest. You should consume more than your BMR to account for daily activity, digestion, and physical movement.
Medical Disclaimer
This calculator provides general health and nutrition estimates for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making medical or dietary decisions.
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