BMR Calculator
Calculate your Basal Metabolic Rate (BMR) - the number of calories you burn at rest to maintain vital body functions like breathing and circulation. Your BMR is influenced by factors like age, gender, weight, and height.
Your Results
| BMR (Basal Metabolic Rate) | 0 calories/day |
|---|---|
| Daily Calorie Needs | 0 calories/day |
Your Maintenance Calories:
| Goal | Calories Per Day |
|---|---|
| Weight Loss (0.5 kg/week) | 0 calories |
| Weight Loss (1 kg/week) | 0 calories |
| Weight Maintenance | 0 calories |
| Weight Gain (0.5 kg/week) | 0 calories |
| Weight Gain (1 kg/week) | 0 calories |
About BMR Calculator
Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions, such as breathing, circulation, nutrient processing, and cell production. BMR accounts for about 60-75% of daily calorie expenditure in most sedentary individuals.
How to Calculate BMR
This calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate for calculating BMR:
- For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
- For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
Daily Calorie Needs
To calculate your daily calorie needs (Total Daily Energy Expenditure or TDEE), we multiply your BMR by your activity level factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Extra active (very hard exercise/physical job): BMR × 1.9
Using BMR for Weight Management
Your BMR can help you estimate how many calories you need to maintain, lose, or gain weight:
- Weight loss: Consume fewer calories than your TDEE (typically 500-1000 calories less per day for 0.5-1 kg loss per week)
- Weight maintenance: Consume calories equal to your TDEE
- Weight gain: Consume more calories than your TDEE (typically 500-1000 calories more per day for 0.5-1 kg gain per week)