FREE TOOL · NIN-ICMR 2024 ALIGNED

BMR
Calculator.

Basal Metabolic Rate · TDEE · Goal-based calorie targets · Macro splits · NIN-ICMR protein standards

Mifflin-St Jeor · Katch-McArdle · Harris-Benedict
NIN-ICMR 2024 Protein RDA
Goal-Based Deficit · Weight Timeline
India-Specific Food Recommendations

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Calculated in your browser, no data stored or shared.
📌 Enables Katch-McArdle: best for athletes
📌 Shows weeks-to-goal timeline

Primary: Mifflin-St Jeor (1990) · Katch-McArdle when BF% provided · NIN-ICMR 2024 protein

YOUR BMR
Calories burned
at complete rest
— — — —
cal / day
Select your goal above
— — — —
cal / day goal intake

WHAT YOU GET

⚡
BMR + TDEECalories at rest and with your activity level
🎯
Goal CaloriesSmart deficit/surplus based on BMI and goal
🔬
Macro SplitNIN-ICMR 2024 protein · carbs · fats in grams
📈
TimelineWeeks to reach goal weight at your rate
🧬
3 EquationsMifflin · Harris-Benedict · Katch-McArdle
📊
Activity ComparisonTDEE across all 5 activity levels

NEXT STEP

Dietitian
Consultation

Know your BMR? Our dietitian builds a fully personalised plan with Indian meal timing, food choices, and supplement guidance: free.

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EQUATIONS USED

Mifflin-St JeorPrimary: most validated for general population (1990)
Katch-McArdleUsed when BF% is provided: best for athletes
Harris-BenedictShown for comparison: tends to overestimate by ~5%
NIN-ICMR 2024Protein RDA baseline; activity tiers are DietXP's own

Values may vary ±10–15% due to genetics and metabolic adaptation.

TRY ALSO

🔥
TDEE CalculatorFull calorie targets with cycling
🏁
Race Time PredictorRiegel · Cameron · VDOT
🔧
All Performance Tools10+ free calculators

⚕️ Calculations are estimates based on validated equations. Individual results vary based on body composition, genetics and medical history. Not a substitute for professional dietary assessment. Consult a registered dietitian for clinical nutrition therapy.

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