BMR Calculator
Calculate your Basal Metabolic Rate using proven formulas. Discover how many calories your body burns at rest and your daily calorie needs.
BMR Calculation
Enter your details to calculate your Basal Metabolic Rate
Age range: 15-80 years
Height in centimeters
Weight in kilograms
kcal/daykJ/day
BMR Result
Enter your details and click Calculate to see your BMR and daily calorie needs.
Understanding BMR
BMR Formulas
- Mifflin-St Jeor: Most accurate for general population
- Harris-Benedict: Older formula, still widely used
- Katch-McArdle: Best for lean individuals with known body fat %
Activity Levels
- Sedentary: Desk job, no exercise (BMR × 1.2)
- Lightly Active: Light exercise 1-3 days/week (BMR × 1.375)
- Moderately Active: Moderate exercise 3-5 days/week (BMR × 1.55)
- Very Active: Hard exercise 6-7 days/week (BMR × 1.725)
- Extra Active: Very hard exercise, physical job (BMR × 1.9)
Example Calculation
28-year-old male, 175 cm, 70 kg
BMR = (10 × 70) + (6.25 × 175) - (5 × 28) + 5
BMR = 700 + 1,093.75 - 140 + 5
BMR = 1,659 kcal/day
Moderately Active = 1,659 × 1.55 = 2,571 kcal/day
Important Notes
- BMR decreases with age and increases with muscle mass
- These are estimates - individual metabolism varies
- For weight loss, create a moderate calorie deficit
- Consult healthcare providers for personalized advice