BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs based on activity level
Your current age
Your weight in kilograms
Your height in centimeters
About This Calculator
The BMR Calculator helps you understand your body's baseline calorie needs. Your Basal Metabolic Rate represents the energy your body requires just to stay alive - powering your heart, lungs, brain, and other vital organs. Understanding your BMR is the foundation of effective nutrition planning. Whether you're trying to lose weight, gain muscle, or maintain your current physique, knowing how many calories you burn helps you make informed decisions about eating and exercise. This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate BMR formula. It also calculates your Total Daily Energy Expenditure (TDEE) based on your activity level, giving you a complete picture of your calorie needs.
How to Use
- 1Select your gender
- 2Enter your age in years
- 3Input your weight in kilograms
- 4Enter your height in centimeters
- 5Choose your typical activity level
- 6View your BMR, TDEE, and target calories for weight goals
Formula
BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + sThe Mifflin-St Jeor equation is the most accurate formula for calculating BMR. The constant "s" is +5 for males and -161 for females. TDEE is calculated by multiplying BMR by an activity factor.
FAQ
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain basic functions like breathing, circulation, and cell production. It represents about 60-75% of daily calorie expenditure.
BMR is calories burned at rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise. TDEE is what you actually need to eat to maintain your weight.
The Mifflin-St Jeor equation is considered the most accurate BMR formula, within 10% for most people. However, factors like muscle mass, genetics, and health conditions can affect your actual BMR.
Eat fewer calories than your TDEE to lose weight. A 500-calorie daily deficit results in about 0.5kg (1lb) loss per week. Never eat below your BMR as this can slow metabolism and cause muscle loss.
Yes! Muscle burns more calories than fat, even at rest. People with more muscle mass have higher BMRs. This is why strength training can help with long-term weight management.