BMR Calculator

Calculate your Basal Metabolic Rate

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Calories/day

This is the number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production.

Daily Calorie Needs by Activity Level

  • Sedentary (little or no exercise) --
  • Light (exercise 1-3 days/week) --
  • Moderate (exercise 3-5 days/week) --
  • Active (exercise 6-7 days/week) --
  • Very Active (intense daily exercise) --

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions. These include breathing, circulation, cell production, nutrient processing, protein synthesis, and ion transport.

BMR is the largest component of your total daily energy expenditure, typically accounting for 60-75% of the calories you burn each day.

How We Calculate BMR:

This calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate for calculating BMR:

  • Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
  • Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Factors That Affect BMR:

  • Age: BMR decreases as you get older
  • Muscle Mass: More muscle means higher BMR
  • Body Size: Larger bodies require more energy
  • Gender: Men typically have higher BMR than women
  • Genetics: Some people naturally have faster metabolisms