BMR Calculator - Calculate Your Basal Metabolic Rate

Calculate Your BMR

Your Basal Metabolic Rate (BMR) represents the number of calories your body burns at rest just to keep you alive (breathing, circulating blood, etc).

👤 Age (years) 👥 Gender 📏 Height (cm) ⚖️ Weight (kg)

💡 Note: BMR accounts for about 60-75% of your daily calorie expenditure. To find the total calories you burn in a day, use our TDEE Calculator.

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Your BMR will appear here

Your Basal Metabolic Rate is

0

Calories / Day

This means that if you were to stay in bed all day and do absolutely nothing, your body would burn approximately 0 calories just to maintain vital functions like breathing and pumping blood.

Calculate Your Total Daily Energy (TDEE) →

⚡ Understanding Basal Metabolic Rate (BMR)

What is BMR?

Basal Metabolic Rate (BMR) is the minimum amount of energy (calories) your body requires to perform its most basic, life-sustaining functions while at complete rest. These functions include breathing, circulating blood, cell production, and nutrient processing.

BMR vs TDEE

While BMR calculates calories burned at rest, TDEE (Total Daily Energy Expenditure) accounts for everything else you do in a day—walking, exercising, working, and even digesting food.

BMR: Calories burned if you stayed in bed all day.
TDEE: Your actual daily calorie needs based on your activity level.

How is BMR Calculated?

We use the Mifflin-St Jeor equation, which is widely considered the most accurate formula for calculating BMR in modern clinical settings:

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

❓ BMR FAQs

Can I increase my BMR?

Yes! Muscle tissue requires more energy to maintain than fat tissue. By engaging in strength training and building lean muscle mass, you can increase your BMR, meaning you will burn more calories even when resting.

Should I eat below my BMR to lose weight?

Generally, no. Eating below your BMR can cause your body to go into conservation mode, slowing down your metabolism and potentially leading to muscle loss and nutrient deficiencies. It is better to create a calorie deficit from your TDEE rather than your BMR.

Does BMR decrease with age?

Yes. BMR typically decreases as we age, largely due to a natural loss of muscle mass (sarcopenia) and hormonal changes. Staying active and lifting weights can help mitigate this decline.