BMR Calculator

Years:

Gender:

Weight:

ft/in ▾

Height:

lbs ▾

Activity Level:

Discover how many calories your body burns at rest with our BMR (Basal Metabolic Rate) calculator. This tool also provides instant estimates of your daily caloric needs based on your activity level.

BMR naturally decreases with age. Using our basal metabolic rate calculator helps you understand the minimum calories required to keep your vital organs functioning even if you spend the day inactive.

How the BMR Calculator Works:

Our BMR calculator uses key personal variables to accurately estimate your basal calorie needs. These include:

Inputs:

Enter your age and select your gender
Input your height and weight
Select your activity level from the available options
Click Calculate

Output:

Your BMR calories (calories burned at rest)
Daily calorie requirements to maintain your current weight
A detailed chart showing BMR and daily caloric needs across different activity levels, calculated using scientifically validated BMR formulas

What Is BMR?

You might wonder, what exactly is basal metabolic rate?

It is the number of calories your body needs to function while at complete rest.

In other words, BMR represents the minimum energy your body requires to maintain essential functions like breathing, circulation, and cell production. If you consume fewer calories than this amount, your metabolism may slow down, leaving you tired and low on energy.

Calculating BMR with our efficient calculator ensures you know the calories necessary for your body to stay healthy.

BMR Formulas:

Our advanced BMR calculator uses several well-known equations to estimate your basal metabolic rate:

Harris-Benedict Equation (Original):

Males	Females
BMR = 66.4730 + (13.7516 × Weight [kg]) + (5.0033 × Height [cm]) - (6.7550 × Age)	BMR = 655.0955 + (9.5634 × Weight [kg]) + (1.8496 × Height [cm]) - (4.6756 × Age)

Harris-Benedict Equation (Revised):

Males	Females
BMR = 88.362 + (13.397 × Weight [kg]) + (4.799 × Height [cm]) - (5.677 × Age)	BMR = 447.593 + (9.247 × Weight [kg]) + (3.098 × Height [cm]) - (4.33 × Age)

Mifflin-St Jeor Equation:

Males	Females
BMR = (9.99 × Weight [kg]) + (6.25 × Height [cm]) - (4.92 × Age) + 5	BMR = (9.99 × Weight [kg]) + (6.25 × Height [cm]) - (4.92 × Age) - 161

Schofield Equation:

Males
Age	Formula
0-3	59.512 × Weight [kg] - 30.4
3-10	22.706 × Weight [kg] + 504.3
10-18	17.686 × Weight [kg] + 658.2
18-30	15.057 × Weight [kg] + 692.2
30-60	11.472 × Weight [kg] + 873.1
60+	11.711 × Weight [kg] + 587.7

Females
Age	Formula
0-3	58.317 × Weight [kg] - 31.1
3-10	20.315 × Weight [kg] + 485.9
10-18	13.384 × Weight [kg] + 692.6
18-30	14.818 × Weight [kg] + 486.6
30-60	8.126 × Weight [kg] + 845.6
60+	9.082 × Weight [kg] + 658.5

Activity Levels:

Your daily calorie needs vary depending on activity. Our BMR calculator multiplies your basal metabolic rate by your activity level to provide an estimate of daily calorie requirements. For manual calculations, refer to the table below:

Activity Level	Description	Formula
Low	Little to no exercise	Calories/day = BMR × 1.2
Light	Light exercise (1–3 days/week)	Calories/day = BMR × 1.375
Moderate	Moderate exercise (3–5 days/week)	Calories/day = BMR × 1.55
High	Heavy exercise (6–7 days/week)	Calories/day = BMR × 1.725
Very High	Very heavy exercise (2x/day, intense workouts)	Calories/day = BMR × 1.9

How to Calculate BMR?

Example: Asad is 33 years old, weighs 80 kg, and is 6 ft tall (182.88 cm). Using the Mifflin-St Jeor equation:

Solution:

BMR = (9.99 × Weight [kg]) + (6.25 × Height [cm]) - (4.92 × Age) + 5

BMR = (9.99 × 80) + (6.25 × 182.88) - (4.92 × 33) + 5

BMR = 799.2 + 1143 - 162.36 + 5

BMR = 2,109.56 kcal/day

This is the number of calories Asad needs to maintain basic body functions. You can also verify this using our BMR calculator for an instant estimation.

Factors Affecting BMR:

Age: BMR decreases with age; the older you are, the lower your BMR.
Gender: Men typically have higher BMR due to greater muscle mass.
Daily Activity: Active individuals have higher BMR than sedentary ones.
Body Size: Taller and heavier individuals have higher BMR.
Body Composition: More muscle mass increases BMR; fat tissue burns fewer calories.
Climate & Body Temperature: People in tropical climates may have 5–20% higher BMR due to energy spent regulating body temperature.
Hormonal Levels: Thyroxine (T4) significantly affects BMR. Conditions like hypothyroidism can lower metabolic rate.
Health: Illness, fever, or injury can increase resting metabolic rate (RMR).

FAQ’s:

How much BMR is normal?

Men generally have BMR of 1,600–1,800 kcal/day, women around 1,550 kcal/day. Values vary based on personal factors. Use the BMR calculator for accurate results.

What is your BMR in kcal/day?

On average, an adult’s BMR is about 1,766 kcal/day.

Is a higher BMR better?

Individuals with higher lean body mass have higher BMR and naturally burn more calories than someone with higher fat percentage at the same weight.

Should I eat less than BMR to lose weight?

Consuming less than your total daily energy expenditure (TDEE) may lead to weight loss. The pace of results depends on caloric deficit and activity.

What is a metabolic meal?

Metabolic meals are pre-prepared meals designed to simplify weight management. They offer balanced nutrition, help promote gradual weight loss, and support overall health.

Disclaimer:

The BMR calculator provides estimates for educational purposes only. For personalized advice, consult a qualified medical professional.

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