BMR Calculator
Calculate Basal Metabolic Rate to understand daily calorie needs at rest.
BMR Calculator
Body Profile
Calculate your basal metabolic rate
Metabolism Results
Metabolism Benchmarks
Compare your BMR to typical ranges.
Health Insights
Personalized takeaways from your numbers.
Real-Life Examples
70 kg · 175 cm · Moderate
The Formula Behind It
BMR (M) = 10W + 6.25H - 5A + 5; BMR (F) = 10W + 6.25H - 5A - 161Variables
- Weight (kg)
- Height (cm)
- Age
- Sex — Mifflin-St Jeor equation
How It Works
- Select your sex (male or female).
- Enter age, weight in kg, and height in cm.
- Choose your typical activity level.
- View BMR, TDEE, and calorie targets for weight goals.
About BMR Calculator
The BMR (Basal Metabolic Rate) Calculator estimates how many calories your body burns at complete rest to maintain vital functions — breathing, circulation, cell repair, and brain activity. BMR accounts for 60–75% of total daily calorie expenditure for most people.
Mifflin-St Jeor Equation
We use the Mifflin-St Jeor formula, considered the most accurate for general populations: Men: 10×weight + 6.25×height − 5×age + 5. Women: 10×weight + 6.25×height − 5×age − 161. Results are in kilocalories (kcal) per day.
From BMR to TDEE
Multiply BMR by an activity factor to get TDEE (Total Daily Energy Expenditure) — your maintenance calories. Sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725), or extremely active (×1.9). Eat below TDEE to lose weight; above to gain muscle.
Using BMR for Fitness Goals
Recalculate when your weight changes by 5+ kg. Never eat below BMR long-term without medical supervision. Combine calorie targets with adequate protein (1.6–2.2 g per kg body weight) and resistance training for body recomposition.
Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions.
How is BMR calculated?
We use the Mifflin-St Jeor equation, considered the most accurate for most people.
What is the difference between BMR and TDEE?
BMR is calories at rest. TDEE (Total Daily Energy Expenditure) includes activity and exercise calories.
How can I increase my BMR?
Build muscle through strength training, stay hydrated, get adequate sleep, and eat sufficient protein.
Does age affect BMR?
Yes. BMR typically decreases with age due to muscle loss and metabolic changes.
Do men have higher BMR than women?
Generally yes, due to greater muscle mass and larger body size on average.
How accurate is BMR calculation?
Formulas provide estimates within 10% for most people. Individual metabolism varies.
Should I eat below my BMR to lose weight?
No. Eating below BMR long-term can slow metabolism. Create moderate deficits from TDEE instead.
What factors affect BMR?
Age, sex, weight, height, muscle mass, genetics, hormones, and health conditions all influence BMR.
How do I use BMR for weight loss?
Calculate TDEE from BMR, then consume 300-500 calories below TDEE for sustainable weight loss.
Community Stories
Real experiences from people like you.
"Used BMR to set calorie targets."
Lost 8 kg in 4 months sustainably