BMR Calculator
Calculate your Basal Metabolic Rate (BMR) to understand how many calories your body needs at rest and plan your nutrition goals
Calculate Your BMR
Gender
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions such as breathing, circulation, cell production, and maintaining body temperature. It represents the minimum amount of energy required to keep your body functioning at rest.
BMR accounts for approximately 60-75% of your total daily calorie expenditure. Understanding your BMR is essential for creating effective weight management plans, whether your goal is to lose, maintain, or gain weight.
Calculation Method
This calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate BMR formula:
For Men:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
For Women:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161
Activity Level Multipliers
Sedentary (1.2x)
Little or no exercise, desk job
Light Activity (1.375x)
Light exercise 1-3 days per week
Moderate Activity (1.55x)
Moderate exercise 3-5 days per week
Very Active (1.725x)
Hard exercise 6-7 days per week
Extra Active (1.9x)
Very hard exercise, physical job, or training twice a day
Understanding Your BMR Results
Your BMR is a baseline measurement that helps you understand your body's energy needs. It's important to remember that BMR calculations are estimates and can vary based on several factors including muscle mass, body composition, genetics, and overall health.
To use your BMR effectively for weight management:
Weight Loss: Consume fewer calories than your total daily energy expenditure (TDEE), typically 500-1000 calories less per day for safe weight loss
Weight Maintenance: Match your calorie intake to your TDEE
Weight Gain: Consume more calories than your TDEE, focusing on nutrient-dense foods
Nutrition Planning: Use your BMR and activity level to plan meals that support your health goals
Remember that these calculations are starting points. Individual needs may vary, and it's always best to consult with healthcare professionals or registered dietitians for personalized nutrition plans.
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