Basal Metabolic Rate (BMR)
BMR is the number of calories your body needs at rest to maintain basic functions. It represents the minimum energy required to keep your body functioning. Knowing your BMR is essential for creating effective weight management plans.
Your Results
BMR
TDEE
Daily Activity
Daily Calories
BMR (Basal Metabolic Rate) is the calories your body needs at rest. TDEE (Total Daily Energy Expenditure) is your total calories burned including activity. Use TDEE to determine your daily calorie needs.
Your Activity Level: You've selected "Moderately active" which means you exercise 3-5 times per week. This multiplier (1.55x) is applied to your BMR to calculate your TDEE.
Daily Calorie Needs Calculator
Calculate your personalized daily calorie needs based on your body metrics, activity level, and fitness goals. This comprehensive calculator helps you determine exactly how many calories to consume to maintain, lose, or gain weight effectively.
Personal Information
Activity Level
Fitness Goal
Your Daily Calorie Target
Goal Progress
Weight Goal
Lose 0.5kg per week
Calorie Deficit
Daily calorie reduction
Minimum Calories
Do not go below
Your Calorie Analysis
Basal Metabolic Rate
Total Daily Expenditure
Your Target Calories
Weekly Weight Change
Results Analysis: Your Basal Metabolic Rate (BMR) is the calories your body needs at rest. Total Daily Energy Expenditure (TDEE) includes your activity level. For weight loss, we've created a calorie deficit of 500 calories/day which should result in about 0.5kg loss per week. For weight gain, add 500 calories/day for 0.5kg gain per week.
Important: Never consume fewer than 1,500 calories/day (men) or 1,200 calories/day (women) without medical supervision. Extreme calorie restriction can slow your metabolism and cause muscle loss.
Meal Planning Suggestions
Breakfast
High protein, moderate carbs
Lunch
Lean protein, complex carbs
Dinner
Lean protein, vegetables
Snacks
Fruits, nuts, yogurt
Body Mass Index (BMI)
BMI is a measure of body fat based on height and weight. It provides a reliable indicator of body fatness for most people.
Your Results
BMI
Category
BMI Categories: Underweight = <18.5, Normal weight = 18.5–24.9, Overweight = 25–29.9, Obesity = 30 or greater. Note that BMI may not accurately reflect body composition for athletes with high muscle mass.
Body Fat Percentage
Calculate your body fat percentage using the U.S. Navy method. This measurement helps assess your body composition and health risks.
Your Results
Body Fat %
Category
Body Fat Categories: For men: Essential 2-5%, Athlete 6-13%, Fitness 14-17%, Average 18-24%, Obese 25%+. For women: Essential 10-13%, Athlete 14-20%, Fitness 21-24%, Average 25-31%, Obese 32%+.
Ideal Weight
Determine your ideal body weight based on your height and gender. This calculation uses the Devine formula, a widely accepted method for estimating ideal weight.
Your Results
Ideal Weight
Healthy Range
Note: Ideal weight is an estimation based on height and gender. A healthy weight range is typically ±10% of the ideal weight. Individual factors like muscle mass and body composition can affect what weight is ideal for you.
Macronutrients
Calculate your optimal macronutrient distribution based on your calorie needs and fitness goals. This helps you balance your intake of proteins, carbohydrates, and fats.
Your Macronutrient Distribution
Protein
4 calories per gram. Essential for muscle building and repair.
Carbohydrates
4 calories per gram. Primary energy source for your body.
Fats
9 calories per gram. Important for hormone production and nutrient absorption.
Recommendations: Adjust your macro ratios based on your fitness goals. Athletes may need more protein for muscle recovery, while endurance athletes benefit from higher carb intake. Consult a nutritionist for personalized advice.
Water Intake
Calculate your recommended daily water intake based on your weight and activity level. Proper hydration is essential for optimal bodily functions.
Your Results
Daily Water
Bottles (500ml)
Note: The standard recommendation is 30-35ml per kg of body weight. Adjust based on activity level, climate, and individual needs. Remember that about 20% of your water intake comes from food.
Waist-to-Hip Ratio
Waist-to-Hip Ratio (WHR) is a measurement that compares the size of your waist to that of your hips. It's used as an indicator of health and risk of developing serious health conditions.
Your Results
WHR Ratio
Health Risk
Health Guidelines: For men: Low risk (<0.95), Moderate risk (0.96-1.0), High risk (>1.0). For women: Low risk (<0.80), Moderate risk (0.81-0.85), High risk (>0.85). Higher ratios indicate increased health risks.
Lean Body Mass
Lean Body Mass (LBM) is the total weight of your body minus all the weight due to your fat mass. It includes muscles, bones, organs and water.
Your Results
Lean Body Mass
Body Fat Mass
Lean Body Mass represents everything in your body except fat. Higher LBM generally indicates better metabolic health and physical fitness. Maintaining or increasing LBM is important for long-term health and weight management.