BMR Calculator

Your Body's Baseline Energy Needs

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic, life-sustaining functions, such as breathing, circulation, and cell production, while at rest. Knowing your BMR is the foundational first step in creating a tailored diet and fitness plan.

The BMR Formula Explained

This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate methods for estimating BMR.

• For Men: BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age + 5
• For Women: BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age - 161 Where S is +5 for males and -161 for females.

How to Use the Calculator

1. Select Units: Choose between Metric (cm/kg) and Imperial (ft/in, lbs).
2. Enter Details: Input your gender, age, height, and weight.
3. Calculate BMR: The calculator will display your estimated BMR in calories per day.

Real-World Example

A 40-year-old male who is 180cm tall and weighs 80kg.

• BMR = (10 * 80) + (6.25 * 180) - (5 * 40) + 5
• BMR = 800 + 1125 - 200 + 5 = 1730 His estimated Basal Metabolic Rate is 1,730 calories per day.

Frequently Asked Questions (FAQ)

• What's the difference between BMR and TDEE? BMR is the energy your body burns at complete rest. Total Daily Energy Expenditure (TDEE) is your BMR plus the calories you burn from physical activity. TDEE is your total maintenance calories. Use our TDEE Calculator to find yours.
• Why is my BMR important? It helps you understand your body's minimum energy requirement. For weight loss, you must create a calorie deficit, but it's generally advised not to eat below your BMR for extended periods without professional guidance.
• Does muscle mass affect BMR? Yes. Individuals with more muscle mass tend to have a higher BMR because muscle tissue burns more calories at rest than fat tissue. The Mifflin-St Jeor formula does not directly account for body composition, so it's an estimate.