| गतिविधि स्तर | गुणक | दैनिक क्यालोरी |
|---|
यी अनुमानित मान हुन् — वास्तविक क्यालोरी आवश्यकता व्यक्तिअनुसार फरक पर्न सक्छ।
Free BMR calculator for Nepal: enter your gender, age, height (in cm or feet–inches) and weight, choose your activity level, and instantly see your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE) — plus the exact daily calories to lose, maintain or gain weight.
Your BMR is the number of calories your body burns at complete rest just to keep you alive — breathing, circulating blood, keeping your organs running. Your TDEE is your BMR multiplied by an activity factor, and it is the real number that matters: it tells you how many calories you actually burn in a normal day. Eat below your TDEE to lose weight, at your TDEE to maintain, and above it to gain. This calculator uses the Mifflin-St Jeor equation, the formula nutritionists consider the most accurate for healthy adults.
| स्तर (Activity level) | Description | Multiplier |
|---|---|---|
| निष्क्रिय — Sedentary | Little or no exercise, desk job | × 1.2 |
| हल्का सक्रिय — Lightly active | Light exercise 1–3 days/week | × 1.375 |
| मध्यम सक्रिय — Moderately active | Moderate exercise 3–5 days/week | × 1.55 |
| धेरै सक्रिय — Very active | Hard exercise 6–7 days/week | × 1.725 |
| अति सक्रिय — Extra active | Physical job or training twice a day | × 1.9 |
BMR is calculated as 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years), then + 5 for men and − 161 for women. For example, a 28-year-old man, 165 cm and 60 kg, has a BMR of about 1,469 kcal; at a moderately active level (× 1.55) his TDEE is about 2,277 kcal per day.
1. Pick your gender and enter your age.
2. Enter your weight in kg and your height — switch to फिट–इन्च if you know your height in feet (e.g. ५ फिट ५ इन्च).
3. Choose the activity level that best matches your week.
4. Your BMR, TDEE and weight-loss / maintenance / weight-gain calorie targets appear instantly and update as you type.
Everything runs in your browser — nothing you enter is sent to or stored on any server.
Turn your calorie target into meals and macros with the Calorie Calculator, check whether your weight is healthy with the BMI Calculator (with the Asian cutoffs used in Nepal), and find your exact age for the age field with the Nepali Age Calculator.
BMR is the number of calories your body burns at complete rest in a day just to stay alive — for breathing, blood circulation, cell repair and keeping your organs working. It typically accounts for 60–70% of the calories you burn each day.
BMR is what you burn at rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, so it also includes movement, exercise and digestion. TDEE is the number you use for diet planning — eat below it to lose weight and above it to gain.
It uses the Mifflin-St Jeor equation, which research has found to be the most accurate BMR formula for the general healthy population. BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age, plus 5 for men or minus 161 for women.
A safe rate is about 0.5 kg per week, which needs roughly a 500-calorie daily deficit — so eat about 500 kcal below your TDEE, shown here as the "तौल घटाउन" figure. Avoid going below your BMR for long periods, as very low intake slows metabolism and is hard to sustain.
No. The calculation happens entirely in your browser. Nothing you enter is sent to our servers.