BMR Calculator

BMR (Basal Metabolic Rate) tells you how many calories your body burns at rest to keep vital functions like breathing and digestion running. Understanding your BMR can help you better plan your calorie intake for weight loss, maintenance, or muscle gain.

Gender: Units: Age:

Height (cm): Weight (kg):

How BMR is Calculated

We use the Mifflin-St Jeor Equation, which is known to be more accurate than older methods like the Harris-Benedict Equation:

For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

How to Use BMR in Daily Life

To maintain your weight, you’ll need to multiply your BMR by an activity factor to get your TDEE (Total Daily Energy Expenditure). Here’s a quick reference:

Activity Level	Multiplier
Sedentary (little or no exercise)	1.2
Light activity (1–3 days/week)	1.375
Moderate activity (3–5 days/week)	1.55
Very active (6–7 days/week)	1.725
Extra active (twice daily workouts)	1.9

Tips Based on Your BMR

Want to Lose Weight? Eat 10–20% fewer calories than your TDEE (Total Daily Energy Expenditure.
Want to Build Muscle? Eat 10–20% more calories than your TDEE with strength training.
Stay Hydrated: Metabolism works better when you’re properly hydrated.

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Frequently Asked Questions (FAQ)

Is BMR the same as metabolism?
No. BMR is a part of your metabolism — specifically, the calories your body burns at rest.

Should I eat exactly my BMR?
No. Your total calorie needs are higher. Multiply your BMR by an activity factor to calculate your TDEE.

How accurate is the BMR calculator?
The Mifflin-St Jeor formula is considered the most accurate for healthy adults, but it doesn’t account for muscle mass or medical conditions.

Want more fitness tools? Bookmark our Fitness Tools & Calculators page for new tools like TDEE, Calorie Needs, and Body Fat % calculators.