Do you know how many calories your body burns every day, even at rest?
With Fitnaly's free BMR calculator you can work out your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) based on your personal details and physical activity.
Learn roughly how much energy your body needs and take the first step toward more informed eating.
Quick, easy and completely free. No sign-up.
Enter your details to see your BMR and TDEE.
Results are estimates and may differ from your actual individual energy needs.
BMR (Basal Metabolic Rate) is the amount of energy your body uses at complete rest to keep its basic functions running.
Even when you're not moving, your body uses energy for breathing, circulation, regulating body temperature and keeping your organs working.
Basal metabolism makes up a large part of total daily energy expenditure and is an important starting point when working out calorie needs.
Age: Energy needs can change as you get older.
Sex: The calculations account for average physiological differences between sexes.
Weight and height: Body size affects how much energy is needed to keep vital functions running.
Body composition: The amount of muscle and fat tissue also affects basal metabolism, although standard formulas don't always measure it directly.
BMR doesn't show how many calories you burn in a whole day. For that, you also need to account for physical activity.
Basal metabolism can be estimated with scientifically developed formulas that use personal details such as age, sex, weight and height.
One commonly used formula is Mifflin–St Jeor.
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
A 30-year-old woman weighing 65 kg and 165 cm tall:
BMR = (10 × 65) + (6.25 × 165) − (5 × 30) − 161
BMR ≈ 1370 kcal/day
According to the formula, her body would use about 1370 kcal a day under basal conditions.
This value doesn't include the full energy used for movement, work, workouts and digestion.
You don't need to do the math by hand. Enter your details in Fitnaly's BMR calculator and get your result.
BMR and TDEE are two different indicators that help you understand how your body uses energy.
Basal metabolic rate shows the approximate calories your body needs to keep its basic functions running at complete rest.
TDEE (Total Daily Energy Expenditure) is the approximate number of calories you burn over a whole day.
It includes your basal metabolism, everyday movement, exercise and the energy needed to process food.
While BMR is a starting point, TDEE is a better reference for setting your daily calorie intake.
For example, if your calculated BMR is 1500 kcal and your TDEE is 2100 kcal, your total daily energy expenditure is about 2100 kcal at the selected activity level.
With Fitnaly you calculate both values for free, in one place.
Once you know your approximate total daily energy expenditure (TDEE), you can better understand how calorie intake affects body weight.
A calorie deficit happens when you eat fewer calories than your body uses.
With a sustained deficit over time, your body uses some of its energy stores, which can lead to weight loss.
The deficit should match your individual needs, and your diet should provide enough nutrients.
When your calorie intake roughly equals your total energy expenditure, your body usually keeps a relatively stable weight over time.
A calorie surplus happens when you take in more energy than you use.
Combined with suitable strength training and enough protein, a controlled calorie surplus can support muscle gain.
Remember: BMR is not automatically your recommended calorie intake for weight loss. A suitable daily goal should take into account your total energy expenditure, personal goals and individual characteristics.
Knowing how many calories you burn is useful. But how do you use that information day to day?
Fitnaly helps you move from calculating your calorie needs to more organized eating.
Lose weight, maintain your weight or gain muscle – tell us what you want to achieve.
Fitnaly uses your basal metabolism, physical activity and personal details to set an approximate daily calorie goal.
You get a standard meal plan based on your calorie needs, with a variety of recipes, ingredients, quantities and instructions.
Fitnaly's free plan has no time limit.
With Fitnaly Pro you can get a personal diet plan based on your details, goals, food preferences and preferred number of meals.
Choose a high-protein, keto, vegetarian or vegan diet, list foods to exclude, and swap recipes without limits.
From calorie calculations to tasty, varied meals made for you.
Calculating your daily calorie needs is only the first step. For a better picture of your eating and activity, it helps to track your daily habits too.
With Fitnaly's calorie and fitness tracker you can:
Use only the calorie tracker, only a diet plan, or combine the features however you need.
BMR (Basal Metabolic Rate) is the approximate amount of energy your body uses at complete rest to keep its basic functions running.
You can use a formula such as Mifflin–St Jeor or Fitnaly's free BMR calculator. Enter your sex, age, weight, height and activity level to get approximate values for your BMR and TDEE.
Yes. Fitnaly's BMR calculator is completely free and you can use it right on the website, with no sign-up or app download.
BMR shows the approximate energy your body needs at rest, while TDEE covers your total daily energy expenditure. TDEE is the better reference when planning your daily calorie intake.
The right calorie intake depends on your total energy expenditure, activity and individual characteristics. Weight loss usually requires a moderate calorie deficit relative to TDEE. BMR alone doesn't determine the right intake for weight loss.
No. A calorie deficit is measured against your total daily energy expenditure, not simply against BMR. Eating below your BMR is not a requirement for weight loss and shouldn't be taken as a universal recommendation.
Movement and workouts increase your total energy expenditure. That's why two people with the same BMR but different activity levels can have different TDEE values.
BMI is the body mass index, which assesses the ratio between weight and height. BMR estimates the energy your body needs at rest. The two have different purposes and can be used as complementary references.
Yes. When you enter the required personal details and physical activity, Fitnaly estimates your calorie needs. They're used to set your daily calorie goal and create your meal plan.
BMR and TDEE are approximate values calculated with mathematical models. Actual energy expenditure also depends on body composition, individual metabolism, health and daily activity.
Calculate your basal metabolic rate and daily energy expenditure, track your calories and activity, and organize your meals around your goals.
Whether you want to lose weight, stay in shape or gain muscle, Fitnaly helps you turn information into better everyday habits.
Start for free. With no time limit.
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