This is the minimum number of calories your body needs to maintain basic life functions while at rest.
Daily Calorie Calculator (TDEE)
To maintain your current weight, calculate your needs based on activity:
Sedentary
Little or no exercise
2,039 kcal
Lightly Active
Light exercise 1-3 times/week
2,336 kcal
Moderately Active
Moderate exercise 4-5 times/week
2,633 kcal
Very Active
Hard exercise 6-7 times/week
2,930 kcal
Extra Active
Very hard exercise & physical job
3,228 kcal
Get to grips with your metabolism
Your body uses energy, even while you’re sleeping, and this energy needs to be replenished through eating for the body to survive. Basal metabolic rate (BMR) is the minimum number of calories your body needs to maintain those basic, life-sustaining functions such as breathing, digestion, and blood flow. It is, in essence, your metabolism.
What affects BMR?
Your BMR is based on factors such as age, sex, height, weight, and how much exercise you do. The more active you are the more calories you’ll require to get through the day.
Gender can also play a role in BMR, as males tend to burn more calories than females due to higher muscle mass.
How is BMR calculated?
We’ve used the Mifflin-St Jeor equation, which calculates BMR as follows:
- Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Note: The results given are not applicable to those who are pregnant, have a long-term disease or illness, or suffer from an eating disorder.
Nutrition matters: Whilst calories are important, ensure your diet is nutritious. Processed foods and saturated fats aren't good sources of energy.
Muscle burns more: Increasing your muscle mass through resistance training can raise your BMR, meaning you burn more calories at rest.