BMR Calories Calculator

Basal metabolic rate is an estimate of calories burned at rest. This page uses the Mifflin–St Jeor equations: 10×kg + 6.25×cm − 5×age + 5 for the male formula, and −161 instead of +5 for the female formula. A 30-year-old, 68 kg, 172 cm male sketch is about 1,610 kcal/day. This is not medical advice.

A screening number, not a diagnosis

Gyms in Chandigarh and dietitians in Kochi still start with a BMR number before they talk TDEE (activity multipliers). People confuse BMR with “calories I can eat while training.” IndiaKit labels the result as at-rest so a 1,610 figure is not treated as a cutting diet.

The estimate we use

Mifflin–St Jeor as above. Defaults: male, 30 years, 68 kg, 172 cm → about 1,610 kcal/day. Activity multipliers (1.2 sedentary through 1.9 extra-active) are not applied on this page.

The equation was fitted on populations that are not “every Indian adult.” Thyroid disease, pregnancy and some medications wreck the estimate. A clinician or registered dietitian uses labs and history.

Do not combine this with unverified supplement claims. If you have a metabolic condition, skip DIY calorie targets.

1,610 kcal/day rest estimate in Chandigarh

A 30-year-old man, 68 kg and 172 cm, is filling a gym form in Chandigarh. Mifflin–St Jeor prints about 1,610 kcal/day at rest. The trainer may later multiply by 1.55 for training days; that multiplier is a separate conversation, not this tool’s output.

See a clinician if a number worries you

Not medical advice. Not a diet plan. Harris–Benedict and Katch–McArdle would give different numbers. Children and pregnant people should not use this adult equation for decisions.

Common questions

How do I get TDEE from this BMR?

Multiply by an activity factor your clinician or dietitian recommends. This page does not apply one, on purpose, so the rest figure stays visible.

Why is the female equation different?

Mifflin–St Jeor uses a different intercept (−161 vs +5). It is still only a population fit, not a personal measurement.

Can I use this to treat diabetes or thyroid disease?

No. Those conditions need a registered medical practitioner. This calculator cannot diagnose or treat anything.