BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs based on your activity level.
Understanding BMR
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns while performing basic life-sustaining functions like breathing, circulating blood, and maintaining organ functions.
How to Use These Results:
- For weight loss, aim for the suggested deficit calories
- For maintenance, follow the maintenance calorie target
- For weight gain, consume the surplus calorie amount
- Always consult with a healthcare provider before starting any diet
Important Notes:
- These calculations are estimates and may vary by individual
- Factors like muscle mass and genetics can affect actual needs
- Monitor your progress and adjust intake accordingly
- Stay hydrated and maintain a balanced diet
Free Online BMR Calculator
Use the BMR Calculator to accurately determine your Basal Metabolic Rate—the exact number of calories your body burns at complete rest. Enter your age, weight, height, and sex to instantly reveal how much energy you need daily. Perfect for weight loss, muscle gain, or maintenance!
What Is Basal Metabolic Rate (BMR)?
is the minimum number of calories your body needs to function at rest—think breathing, circulation, and basic cell production. BMR accounts for 60–75% of your total daily energy expenditure, making it a foundation for healthy eating and fitness planning
How Is BMR Calculated?
Most modern calculators use the Mifflin-St Jeor Equation, widely considered the most accurate. Some also use the Harris-Benedict or Katch-McArdle formulas for more tailored results.
BMR Formulas
| Formula | For Men | For Women | Key Inputs | Best For |
|---|---|---|---|---|
| Mifflin-St Jeor | (10 × kg) + (6.25 × cm) – (5 × age) + 5 | (10 × kg) + (6.25 × cm) – (5 × age) – 161 | Weight, Height, Age, Sex | General Use |
| Harris-Benedict | (13.397 × kg) + (4.799 × cm) – (5.677 × age) + 88.362 | (9.247 × kg) + (3.098 × cm) – (4.330 × age) + 447.593 | Weight, Height, Age, Sex | Broad Demographics |
| Katch-McArdle | 370 + (21.6 × Lean Body Mass in kg) | 370 + (21.6 × LBM) | LBM, Body Fat % | Active/Lean Individuals |
: Calculate your minimum calorie needs to cut calories safely.
: Know your energy baseline before adding surplus.
: Avoid undereating and metabolic slowdowns.
: Tailor calorie targets for your unique needs.
Q1. Why is my BMR important for weight loss?
If you consume fewer calories than your BMR for long periods, your metabolism can slow and risk nutrient deficiency.
Q2. Is the BMR Calculator accurate for everyone?
Formulas don’t consider muscle mass, pregnancy, or health conditions. For athletic or elderly users, use the Katch-McArdle equation with body fat % for best results.
Q3. What’s the difference between BMR and TDEE?
BMR = energy you burn at rest. TDEE (Total Daily Energy Expenditure) = BMR plus calories for movement, exercise, digestion, and more. Use a TDEE Calculator for full requirements.
| Activity Level | Multiplier | Calories Needed (Approx.) | Description |
|---|---|---|---|
| Sedentary | 1.2 | BMR × 1.2 | Little/no exercise |
| Lightly Active | 1.375 | BMR × 1.375 | Light exercise (1–3 days/week) |
| Moderately Active | 1.55 | BMR × 1.55 | Moderate exercise (3–5 days/week) |
| Very Active | 1.725 | BMR × 1.725 | Hard exercise (6–7 days/week) |
| Extra Active | 1.9 | BMR × 1.9 | Physical job and exercise daily |
Calculate your TDEE by multiplying your BMR by the factor that matches your activity level.
Build muscle via strength training—muscle tissue burns more calories at rest.
Don’t skip meals or under-eat drastically.
Stay active daily to maximize calorie needs.
Prioritize sleep and hydration for metabolic health.
Don’t account for hormonal changes or medical conditions.
Ignore differences in metabolic rates due to genetics or ethnicity.
Can misestimate needs for children, pregnant women, and highly trained athletes