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
How to Use This Calculator
Step-by-step guide to get accurate results
1
What is BMR and Why It Matters
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at rest, such as breathing, circulation, and cell production.
Weight Management
Knowing your BMR helps you lose, gain, or maintain weight efficiently.
Fitness Planning
Design diet and exercise routines based on daily calorie needs.
Health Monitoring
Understand metabolism and energy expenditure for long-term health.
Foundation of TDEE
BMR forms the basis for Total Daily Energy Expenditure (TDEE).
2
Understanding TDEE: Total Daily Energy Expenditure
Your TDEE is the total number of calories you burn in a day, factoring in physical activity.
Sedentary
Little to no exercise. Multiplier: 1.2
Light Activity
Light exercise 1–3 days/week. Multiplier: 1.375
Moderate Activity
Moderate exercise 3–5 days/week. Multiplier: 1.55
Very Active
Intense exercise 6–7 days/week. Multiplier: 1.725
Extra Active
Physically demanding job or training twice daily. Multiplier: 1.9
3
How to Use This BMR Calculator
Follow these steps to calculate your BMR and TDEE:
Step 1
Enter your details – Age, gender, height (cm), weight (kg), and activity level.
Step 2
Click 'Calculate' – your BMR and TDEE will be displayed instantly.
Step 3
Interpret results – use BMR/TDEE to plan weight loss, gain, or maintenance.
4
BMR Formulas Explained
Different formulas exist for calculating BMR accurately:
Mifflin-St Jeor Formula
Most accurate for adults. Men: (10 × weight) + (6.25 × height) - (5 × age) + 5. Women: (10 × weight) + (6.25 × height) - (5 × age) - 161.
Harris-Benedict Formula
An older formula that may slightly overestimate BMR.
Katch-McArdle Formula
Ideal for those with known lean body mass.
5
Tips to Naturally Increase Your BMR
Boost your metabolism with these strategies:
Strength Training
Build lean muscle mass.
High-Protein Diet
Boost thermogenesis with protein.
Stay Active
Increase NEAT (non-exercise activity thermogenesis).
Get Enough Sleep
Ensure optimal metabolic function.
Stay Hydrated
Water intake supports metabolism.
Frequently Asked Questions
How accurate is a BMR calculator?
Accuracy depends on the formula used and input precision. Mifflin-St Jeor is the most reliable for adults.
What’s the difference between BMR and TDEE?
BMR measures calories at rest, while TDEE includes all daily activity. TDEE = BMR × activity factor.
Can I use BMR to lose weight?
Yes. Consume fewer calories than your TDEE to lose weight, or more to gain weight.
How many calories do I burn a day?
Your TDEE provides an estimate based on your BMR and activity level.
Which BMR formula should I use?
Mifflin-St Jeor is best for general use, while Katch-McArdle suits those who know their body fat percentage.