BMR Calculator
Calculate your Basal Metabolic Rate to understand how many calories your body burns at rest.
* All calculations are approximate.
How BMR Calculator Works?
Calculate your Basal Metabolic Rate to understand how many calories your body burns at rest.
Enter your weight, height, age, and gender.
The calculator applies the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate.
BMR represents the calories your body needs at complete rest for basic functions like breathing and circulation.
Activity multipliers (1.2 for sedentary, 1.55 for moderate, 1.725 for active) are applied to BMR to estimate total daily calorie needs.
Results show your BMR and estimated calorie needs for sedentary, moderate, and active lifestyles.
Formula Used
Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5 | Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
BMR accounts for 60-75% of your total daily energy expenditure. Crash dieting can lower your BMR, making weight management harder over time.
Important — Read Before You Decide
- BMR represents the minimum energy your body needs to function while at rest
- BMR accounts for roughly 60-75% of your total daily energy expenditure
- Your BMR decreases with age as muscle mass naturally declines
- Women generally have lower BMR than men due to differences in body composition
- Crash dieting can significantly lower your BMR, making future weight loss harder
- Muscle tissue burns more calories at rest than fat tissue
- BMR calculations are estimates and individual metabolism varies
- Medical conditions like hypothyroidism can lower your BMR significantly
What Happens If You Ignore These?
- Eating below your BMR for extended periods can lead to nutrient deficiencies and muscle loss
- Ignoring BMR when dieting may result in metabolic slowdown and weight regain
- Consistently exceeding your caloric needs leads to gradual weight gain over time
- Not understanding your BMR can make fitness and weight management goals ineffective
- Severe calorie restriction below BMR can weaken the immune system and impair organ function
Smart Tips
- Never eat fewer calories than your BMR for sustained periods
- Strength training increases muscle mass, which raises your BMR over time
- Stay hydrated — dehydration can temporarily lower metabolic rate
- Get adequate sleep, as poor sleep negatively impacts your metabolism
- Eat protein-rich foods to support muscle maintenance and a healthy BMR
- Recalculate your BMR every few months as your weight and age change
Frequently Asked Questions
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