BMR Calculator – Find Your Body’s Daily Energy Needs

Your body is always working—even at rest. The Basal Metabolic Rate (BMR) is the number of calories your body burns just to keep you alive: breathing, circulating blood, repairing cells, and powering your brain.

This BMR Calculator helps you estimate how many calories your body needs to function when you’re not doing any activity. It’s the foundation for building smart nutrition and fitness plans—whether your goal is weight loss, maintenance, or muscle gain.

 

Calculate Your BMR in Seconds

Just enter your:

• Age
• Gender
• Height
• Weight

👉 (Advanced users can also include body fat percentage for more accurate results.)

We use the Mifflin-St Jeor Equation, widely regarded as the most accurate formula for estimating BMR for most people.

 

What Is BMR (Basal Metabolic Rate)?

Think of BMR as the calories your body needs to survive—before you’ve taken a single step or eaten a bite of food.

These calories fuel essential processes:

• Breathing
• Blood circulation
• Cell repair
• Organ function
• Brain activity

BMR typically makes up 60–75% of your Total Daily Energy Expenditure (TDEE).

 

BMR Formulas We Use

We support three science-backed formulas:

1. Mifflin-St Jeor Equation (Most Accurate)

• Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5
• Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161

2. Revised Harris-Benedict Equation

• Slightly older, still widely used.

3. Katch-McArdle Formula

• Ideal if you know your body fat %, as it focuses on lean body mass:
  BMR = 370 + (21.6 × Lean Body Mass in kg)

BMR vs. TDEE – What’s the Difference?

Term	What It Means	Use It For
BMR	Calories burned at rest	Finding your baseline needs
TDEE	BMR + all daily activity	Weight loss, gain, or maintenance plans

🧠 TDEE = BMR × Activity Level
Example: If your BMR is 1500 calories and you’re moderately active (factor 1.55), your TDEE is about 2325 calories/day.

Using BMR for Your Fitness Goals

• To Lose Weight: Eat 300–500 fewer calories than your TDEE.
• To Maintain: Match your daily intake to your TDEE.
• To Gain Muscle: Add 250–500 extra calories to your TDEE.

What Affects Your BMR?

Factor	Effect
Muscle mass	Higher muscle = higher BMR
Age	BMR decreases with age
Gender	Males usually have higher BMR
Body size	Larger bodies burn more at rest
Genetics & hormones	Affect metabolic speed
Dieting	Starvation lowers BMR
Temperature	Extreme cold/heat boosts calorie burn
Sleep & stress	Can affect metabolism indirectly

How to Naturally Increase Your BMR

• Build muscle with resistance training 💥
• Eat enough protein 🍳
• Stay active throughout the day (even small movements count) 🚶
• Get 7–9 hours of quality sleep 😴
• Avoid extreme dieting 🚫

Sample Visualization for Your Page

Consider adding the following visuals:

• Bar chart showing BMR vs TDEE based on activity levels
• Pie chart breaking down daily calorie burn (BMR, activity, thermogenesis)
• Infographic: “Top Factors That Affect Your BMR”

If you want, I can design sample infographics or suggest sources for visuals.

Frequently Asked Questions

Q: Is BMR the same as RMR?
A: No. Resting Metabolic Rate (RMR) is slightly higher and measured in less strict conditions. Most online tools use RMR-like estimates.

Q: Does eating below my BMR help in faster weight loss?
A: Not recommended. It can slow your metabolism, cause fatigue, and lead to muscle loss.

Q: How often should I recalculate my BMR?
A: If your weight, activity level, or health status changes significantly.

Why Use Our BMR Calculator?

• Easy, quick, and accurate
• Backed by science (Mifflin-St Jeor formula)
• Helps plan realistic nutrition & fitness goals
• Works for both beginners & fitness pros