BMR Calculator – Estimate Your Daily Calorie Needs Instantly
Our free BMR Calculator helps you estimate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. This is a vital metric to plan your weight loss, weight gain, or maintenance goals effectively. Just enter your age, gender, height, and weight to get started!
What is BMR (Basal Metabolic Rate)?
Basal Metabolic Rate is the minimum number of calories your body needs to maintain basic physiological functions such as breathing, circulation, cell production, and nutrient processing – all while you're at rest.
Why BMR is Important?
- It helps determine your daily calorie needs.
- Essential for planning effective weight management goals.
- Forms the foundation for calculating your TDEE (Total Daily Energy Expenditure).
- Used by nutritionists, fitness trainers, and healthcare providers for accurate planning.
BMR Calculation Formulas
1. Mifflin-St Jeor Equation (Most Accurate)
For Men:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + 5
For Women:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) − 161
2. Harris-Benedict Equation (Alternative)
For Men:
BMR = 66.5 + (13.75 × weight(kg)) + (5.003 × height(cm)) − (6.775 × age)
For Women:
BMR = 655.1 + (9.563 × weight(kg)) + (1.850 × height(cm)) − (4.676 × age)
Example Calculation
Let’s say a 30-year-old woman weighs 60 kg and is 165 cm tall:
BMR = 10 × 60 + 6.25 × 165 − 5 × 30 − 161 BMR = 600 + 1031.25 − 150 − 161 = 1320.25
Her BMR is approximately 1320 calories/day.
Features of Our BMR Calculator
- Supports both Metric and Imperial units
- Instant, accurate results using Mifflin-St Jeor formula
- Mobile-friendly interface
- Easy-to-use for all fitness levels
How to Use the BMR Calculator
- Enter your gender, age, height, and weight
- Click on “Calculate BMR”
- Get your Basal Metabolic Rate instantly
- Use it to plan your calories for weight loss or gain
Applications of BMR
- Calorie tracking for fitness programs
- Designing personalized diet plans
- Weight loss and fat-burning goals
- Maintenance and muscle-building routines
What’s the Difference Between BMR and TDEE?
BMR is your resting energy expenditure. TDEE (Total Daily Energy Expenditure) is your total calorie burn including physical activity. To calculate TDEE, multiply BMR by an activity factor:
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (light exercise/sports 1-3 days/week) | 1.375 |
| Moderately active (moderate exercise/sports 3-5 days/week) | 1.55 |
| Very active (hard exercise 6–7 days/week) | 1.725 |
| Extra active (very hard exercise, physical job) | 1.9 |
FAQs – Basal Metabolic Rate (BMR)
1. Is BMR the same as TDEE?
No. BMR is the calorie requirement at rest. TDEE includes your physical activity level.
2. Does muscle mass affect BMR?
Yes. More muscle mass leads to a higher BMR since muscle burns more calories than fat.
3. Can I increase my BMR?
Yes. Regular strength training and increasing lean body mass can boost your BMR.
4. How accurate is the BMR Calculator?
Our calculator uses the Mifflin-St Jeor Equation, which is considered one of the most accurate for BMR estimates.
5. Why should I care about my BMR?
Understanding your BMR helps in planning your calorie intake and reaching fitness or weight goals effectively.