BMR Calculator – Calculate Your Basal Metabolic Rate

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest. These functions include breathing, circulation, temperature regulation, and cell production. Knowing your BMR helps with weight management, fitness planning, and understanding your daily energy needs.

Why BMR Is Important

• Weight Management: Helps determine daily calorie requirements for losing, gaining, or maintaining weight.
• Fitness Planning: Supports nutrition planning alongside exercise routines.
• Health Monitoring: Tracks metabolic health and energy expenditure.
• Educational: Helps understand how metabolism varies by age, gender, and body composition.

BMR Formulas

The most commonly used formulas are the Mifflin-St Jeor Equation:

For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5

For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161

How to Calculate Your BMR

1. Enter your weight in kilograms (or pounds).
2. Enter your height in centimeters (or inches).
3. Enter your age in years.
4. Select your gender.
5. The calculator applies the formula and gives your BMR in calories/day.

Example Calculation

Scenario: A 30-year-old woman weighs 65 kg and is 165 cm tall.
Formula: BMR = 10 × 65 + 6.25 × 165 − 5 × 30 − 161
Step 1: 10 × 65 = 650
Step 2: 6.25 × 165 = 1031.25
Step 3: 5 × 30 = 150
Step 4: BMR = 650 + 1031.25 − 150 − 161 = 1370.25 calories/day

Adjusting BMR for Activity Level

To estimate total daily calorie needs, multiply BMR by an activity factor:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (1–3 days/week): BMR × 1.375
• Moderately active (3–5 days/week): BMR × 1.55
• Very active (6–7 days/week): BMR × 1.725
• Extra active (physical job + exercise): BMR × 1.9

FAQs – BMR Calculator

1. What is BMR?
BMR is the number of calories your body needs at rest to maintain basic functions.

2. Is BMR the same as daily calorie needs?
No, daily calorie needs include physical activity, which can be estimated by multiplying BMR by an activity factor.

3. Can BMR change over time?
Yes, BMR changes with age, weight, muscle mass, and metabolic health.

4. Which formula is most accurate?
The Mifflin-St Jeor equation is widely used and considered accurate for most adults.

5. Can I calculate BMR in pounds and inches?
Yes, calculators often allow both metric and imperial units.

6. Does gender affect BMR?
Yes, men typically have higher BMR than women due to differences in body composition.

7. Can BMR help with weight loss?
Yes, knowing BMR helps determine how many calories you need to consume for your goal.

8. Can I use BMR for fitness planning?
Absolutely, it helps set calorie and nutrition targets for training programs.

9. Does muscle mass affect BMR?
Yes, more muscle mass increases BMR because muscle tissue burns more calories at rest.

10. Is the BMR calculator free?
Yes, most online BMR calculators are completely free to use.