BMR Calculator
Discover your metabolism baseline and daily caloric needs.
Total Daily Energy Expenditure (TDEE)
Maintenance calories based on your weekly activity level:
Understanding BMR (Basal Metabolic Rate)
Whether your goal is to lose weight, gain muscle, or simply maintain a healthy physique, the absolute first step is understanding your body's energy requirements. Your body operates like a machine that requires fuel (calories) simply to keep the engine running. This baseline fuel requirement is known as your Basal Metabolic Rate (BMR).
Your BMR represents the exact number of calories your body burns at rest over a 24-hour period to maintain vital functions (breathing, blood circulation, cellular growth, brain function, and temperature regulation). Amazingly, these autonomous functions account for roughly 60% to 75% of all the calories you burn in a single day!
How We Calculate Your BMR
Arattai.it.com uses the widely respected Mifflin-St Jeor Equation, which modern clinical consensus considers to be the most accurate predictive mathematical formula for human BMR. It relies on your sex, age, height, and weight.
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Total Daily Energy Expenditure (TDEE) Explained
Once you know your BMR, you must account for the calories burned through physical movement. Multiplying your BMR by an activity factor yields your Total Daily Energy Expenditure (TDEE), which is displayed in our calculator's results section.
Your TDEE is your true "Maintenance Calorie" number. If you consume exactly this many calories daily, your weight will remain perfectly stable.
Using BMR to Reach Your Goals
For Weight Loss (Cutting): To lose body fat, you must operate in a caloric deficit. The standard recommendation is to consume 300 to 500 calories less than your TDEE daily, which translates to a safe, sustainable weight loss of roughly 0.5 to 1 lb per week.
For Muscle Gain (Bulking): To build lean muscle tissue reliably, your body requires surplus energy. Aim to consume 200 to 400 calories more than your TDEE alongside resistance training.
Disclaimer: This calculator provides highly accurate estimates based on statistical averages, but human metabolisms can vary slightly. For strict medical guidance, always consult with a registered dietitian or physician.