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Calculate your Basal Metabolic Rate (BMR)—the number of calories your body needs to function at rest.
Enter your measurements to estimate your BMR.
1692
calories/day
This is the estimated number of calories your body burns at complete rest (sleeping, resting, no physical activity).
TDEE (Total Daily Energy Expenditure) = BMR × Activity Level
Everything you need to know
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain basic life functions—breathing, circulating blood, maintaining body temperature, and cellular repair. Unlike your Total Daily Energy Expenditure (TDEE), which includes calories burned through activity and exercise, BMR represents your body's minimum calorie requirement.
Understanding your BMR is fundamental to any nutrition and fitness plan. It's the foundation for determining how many calories you need to lose weight, maintain your current weight, or build muscle. A person with a higher BMR burns more calories while doing nothing, which is why metabolism varies so dramatically between individuals even at the same weight and age. Our BMR calculator uses the clinically validated Mifflin-St Jeor equation—the most accurate formula for the general population—to give you a personalized result based on your age, gender, height, and weight.
Our BMR calculator helps you understand your resting metabolic rate:
Enter Your Age
Select Your Gender
Provide Your Height
Enter Your Weight
Review Your BMR and TDEE Estimates
The Mifflin-St Jeor equation is considered the most accurate formula for calculating BMR for the general population.
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Scenario: A 30-year-old male, 180 cm tall (5'11"), weighing 80 kg (176 lbs)
Calculation:
This means his body burns approximately 1,780 calories per day at complete rest.
To find your Total Daily Energy Expenditure, multiply your BMR by your activity level:
| Activity Level | Multiplier | TDEE (from example) |
|---|---|---|
| Sedentary (no exercise) | 1.2 | 2,136 kcal |
| Lightly active (1-3 days/week) | 1.375 | 2,447 kcal |
| Moderately active (3-5 days/week) | 1.55 | 2,759 kcal |
| Very active (6-7 days/week) | 1.725 | 3,070 kcal |
| Extra active (intense exercise) | 1.9 | 3,382 kcal |
Key Insight: In the example above, this person burns 1,780 calories at rest, but nearly 2,000-3,400 depending on activity level. Your TDEE is what you should use to set calorie targets for weight loss or gain.
Basal Metabolic Rate (BMR) calculations support health and fitness goals in many ways:
Suppose you want to lose 20 pounds in a healthy, sustainable manner. By calculating your basal metabolic rate (bmr), you can determine a safe daily calorie target, set appropriate exercise goals, and track whether your plan is working as expected.
Your basal metabolic rate is directly tied to your body composition and weight. Understanding how BMR adapts is crucial for long-term weight management.
Weight Loss Impact on BMR: When you lose weight, your BMR decreases because you have less body mass requiring energy at rest. This metabolic adaptation is why weight loss becomes slower over time—your body needs fewer calories as you become lighter. A 10% weight loss can reduce BMR by 5-10%.
Weight Gain Impact on BMR: Conversely, gaining weight increases BMR because larger body mass requires more energy for basic functions. This is why people often gain weight more easily after extended calorie restriction—the metabolic adaptation now works in the opposite direction.
Metabolic Adaptation Strategy:
Long-term Approach: Rather than fighting metabolic adaptation, work with it. Building muscle through strength training provides a metabolic boost that helps throughout weight maintenance. Regular physical activity prevents the metabolic decline that typically accompanies aging.
Recalculate whenever your weight changes by more than 5-10 pounds, your activity level shifts significantly, or your goals change. For weight loss or muscle gain programs, monthly recalculation ensures your targets stay appropriate.
Different calculators may use different formulas or population datasets. The Mifflin-St Jeor equation, Harris-Benedict equation, and Katch-McArdle formula all produce slightly different BMR estimates. Consistency matters more than the specific formula used.
Calculators provide estimates based on population averages. Individual metabolism varies due to genetics, hormones, and body composition. Use calculator results as a starting point and adjust based on your body's actual response over 2-4 weeks.
Yes. BMR typically decreases by about 2-8% per decade after age 30 due to loss of muscle mass. This is why maintaining muscle through exercise becomes increasingly important as you age.
Women typically have less muscle mass and more body fat than men of the same weight. Since muscle tissue burns more calories at rest, women generally have lower BMRs.
The Mifflin-St Jeor equation used here is more accurate than older formulas, typically within ±5-10% of actual BMR. Individual factors like metabolism, medications, and fitness level can create variations.
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This calculator is provided for educational and informational purposes only. It is not medical, fitness, nutritional, or professional advice. Results are estimates based on the assumptions and inputs you provide.
Actual results may differ significantly due to:
Do not rely on this calculator for:
Before making any health or fitness decisions, consult with:
Past performance and estimates do not guarantee future results. Always verify important information independently and consult qualified professionals for your individual circumstances.