Discover Your Metabolic Baseline
Calculate your Basal Metabolic Rate (BMR) to understand the calories your body needs at rest. The essential first step for any diet or fitness plan.
Calculate NowCalorie Calculator (BMR)
Enter your details to find out your Basal Metabolic Rate—the foundation of your daily energy needs.
Calculate Your BMR
Why Use Our BMR Calculator?
Our tool provides an accurate, fast, and private way to discover your body's base calorie needs.
Science-Based
We use the accurate Mifflin-St Jeor equation, widely regarded as the standard for BMR calculation.
Foundational Knowledge
Understanding your BMR is the first and most crucial step in creating an effective nutrition plan.
Completely Private
No data is sent to our servers. All calculations happen locally on your device, respecting your privacy.
How It Works
Discovering your BMR is simple with our straightforward process.
Enter Your Metrics
Input your current age, gender, weight, and height using your preferred units (metric or imperial).
Click Calculate
With a single click, our tool instantly processes your information using the BMR formula.
Get Your Result
View your BMR result, representing the calories your body burns daily just to stay alive.
The Ultimate Guide to BMR and Your Metabolism
Unlock the secrets of your body's energy needs. Learn what BMR is, how it's calculated, and how to use it to build a smarter, more effective diet plan.
What is Basal Metabolic Rate (BMR)?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic, life-sustaining functions. Think of it as the amount of energy you would burn if you stayed in bed all day, completely at rest. These essential functions include breathing, circulating blood, regulating body temperature, cell production, and processing nutrients.
Understanding your BMR is the fundamental first step in nutrition planning. It represents the largest portion of your total daily calorie expenditure and serves as the baseline upon which you can build a plan for weight loss, gain, or maintenance.
How Our Calculator Estimates Your BMR
There are several formulas to estimate BMR, but our calculator uses the Mifflin-St Jeor equation. Developed in 1990, it is widely considered by nutritionists and dietitians to be more accurate than the older Harris-Benedict equation. The formula is as follows:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
As you can see, the main factors influencing your BMR are your weight, height, age, and sex. Generally, a larger and younger individual will have a higher BMR than a smaller and older one.
BMR vs. TDEE: What's the Difference?
This is a common point of confusion. While related, BMR and TDEE are not the same thing.
- BMR (Basal Metabolic Rate): The calories your body burns at complete rest.
- TDEE (Total Daily Energy Expenditure): This is your BMR *plus* all the calories you burn from physical activity. This includes everything from a hard workout at the gym to walking to your car and even fidgeting.
In short, TDEE is your actual "maintenance" calorie level. You can estimate your TDEE by multiplying your BMR by an activity factor (e.g., 1.2 for sedentary, 1.55 for moderately active, etc.). BMR is the starting point, and TDEE is the more practical number for setting calorie goals.
How to Use Your BMR for Goal Setting
Your BMR is the foundation. Once you know it, you can make an educated guess about your daily activity level to estimate your TDEE and then set your calorie targets.
Step 1: Calculate BMR
Use our calculator to get your BMR. Let's say your BMR is 1500 calories.
Step 2: Estimate Your Activity Level (to find TDEE)
Be honest about your activity level. Most people overestimate how active they are. If you have a desk job and work out 3-4 times a week, you are likely "Moderately Active."
- TDEE = BMR × Activity Multiplier
- Example: 1500 (BMR) × 1.55 (Moderately Active) = 2325 Calories (Your estimated TDEE).
Step 3: Adjust for Your Goal
Now you can create a calorie plan based on your TDEE estimate of 2325 calories:
- For Weight Loss: Create a caloric deficit by eating 15-20% fewer calories than your TDEE. (e.g., 2325 - 400 = 1925 calories per day).
- For Weight Gain (Muscle): Create a caloric surplus by eating 10-15% more calories than your TDEE. (e.g., 2325 + 300 = 2625 calories per day).
- For Maintenance: Eat at or around your TDEE (e.g., ~2325 calories per day).
Important Considerations
- It's an Estimate: Remember, any calculator provides an educated guess. The best approach is to use this BMR and your estimated TDEE as a starting point. Track your weight for 2-3 weeks while eating at your target calories. If your weight isn't changing as expected, adjust your daily intake by 100-200 calories and repeat.
- Body Composition Matters: Muscle tissue is more metabolically active than fat tissue. An individual with more muscle mass will have a higher BMR than someone of the same weight with less muscle. The Mifflin-St Jeor formula doesn't account for this, so very muscular or very obese individuals might see slight inaccuracies.
- Consistency is Key: Your metabolism doesn't change drastically day-to-day. The most important factor for success is consistently hitting your calorie and protein targets over weeks and months.
Frequently Asked Questions
Find answers to common questions about our Calorie Calculator.
BMR, or Basal Metabolic Rate, is the number of calories your body needs to function at complete rest. It's the energy required for basic processes like breathing, circulation, and cell production.
This tool uses the Mifflin-St Jeor equation, which is highly regarded for its accuracy. However, it's still an estimate. Use it as a reliable starting point and adjust based on your real-world progress.
No. All calculations are performed directly within your browser. Your personal information (age, weight, etc.) is never sent to our servers, ensuring your privacy is 100% protected.
BMR is the constant foundation of your metabolism. TDEE (Total Daily Energy Expenditure) includes your BMR plus your activity level, which can change daily. By knowing your BMR, you can easily recalculate your TDEE just by changing your activity multiplier, without having to re-enter all your other stats.
You don't diet based on BMR alone. First, multiply your BMR by an activity factor (e.g., 1.375 for light activity) to find your TDEE (maintenance calories). Then, to lose weight, subtract 250-500 calories from your TDEE number.
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