Calculate Your BMR

  • Male
  • Female

Basal Metabolic Rate
BMR is the number of calories required by your body to function at rest. It is calories required by your internal organs kidney, brain, heart...etc to function properly. You should not eat calories below your BMR because it will cause various problems in your body. BMR is also known as your body’s metabolism.
Exercise such as running or cycling has no effect on BMR. To increase your BMR you should do weight lifting because it builds muscle mass, increasing resting energy consumption.

Calculate your body fat percentage

  • Male
  • Female

Body Fat Percentage
Note that result of these calculations are only an estimate since they are based on many different assumption to make them as applicable to as many people as possible. The gold standard tools for body composition would be DEXA Scans, BOD POD and underwater weighing. These methods require extremely expensive equipments; they are not commonly used in practical settings.
Skin fold thickness and bioelectrical impedance analysis (BIA) are two of the most commonly used techniques to determine how much of the body is made up of lean verses fat mass, while neither is without error.
Body Fat Categorization :
Description Women Men
Essential fat 10 – 13% 2 -5%
Athletes 14 -20% 6 -13%
Fitness 21 -24% 14 -17%
Average 25 -31% 18 -25%
Obese 32+% 25+%

Calculate Your BMI

Body mass index (BMI)
Body mass index (BMI) is simply a ratio of weight to height. It is useful for baseline measurements, to categorize individuals in underweight, overweight and obese weight classes. But BMI alone is not a good indicator of body composition because it does not distinguish between lean body mass and Fat mass.
If weight increases due to muscle gain (which is common for athletes), BMI will increase possibly to the point where it will categorize the athlete as Obese. Due to wide variety of body types as well as distribution of muscles, bone mass and Fat, BMI should be considered along with other measurements.
BMI Calculator :
BMI ranges
Underweight <18.5
Normal weight 18.5 - 24.9
Over weight 25 - 29.9
Obese 30.0+

Total Daily Energy Expenditure :

  • Sedentary
  • Lightly Active
  • Moderately Active
  • Very Active
  • Extra Active

Total Daily Energy Expenditure :
TDEE is the total number of calories that your body expends in 24hours, including all activities.
Fat loss : To acquire fat loss in your body you should cut 500 calories from TDEE and that should be your calories for fat loss, you should not cut your calories more than 1000 because it will cause health problems.
Muscle gain : To gain muscle you should add 500 calories to your TDEE and don’t add above 1000 calories because it will cause increase in fat mass instead of muscle mass.
Maintain : To maintain you should eat calories at your TDEE.

TDEE keeps on changing depending on your activity level and BMR. Therefore you should calculate every 2 to 3 weeks.

Total Daily Energy Expenditure :

Lets calculate what & howmuch you should be eating


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