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Basal Metabolic Rate Calculator 1,680 cal/day at rest LOW NORMAL HIGH V.HIGH Your body burns calories even while you sleep

BMR Calculator

Use our free bmr calculator online to get accurate, personalized results. Calculate your Basal Metabolic Rate — calories burned at rest.

⚕️ This tool is for informational purposes only. Always consult a qualified healthcare professional for medical advice.

How to Use the BMR Calculator

  1. Step 1 — Age: Enter your age in the input field.
  2. Step 2 — Weight (kg): Enter your weight (kg) in the input field.
  3. Step 3 — Height (cm): Enter your height (cm) in the input field.
  4. Step 4 — Gender: Enter your gender by selecting the option that best matches your situation.
  5. Step 5 — Click Calculate: Press the Calculate button to instantly get your personalized results.
  6. Step 6 — Read Your Results: Your result will appear color-coded — green for healthy, yellow for borderline, red for at-risk ranges.
  7. Step 7 — Take Action: Use the personalized suggestion in your results to guide your next health steps. Consult a doctor for medical decisions.

Understanding Basal Metabolic Rate

Your Basal Metabolic Rate (BMR) represents the number of calories your body needs to perform basic life-sustaining functions while at complete rest. These functions include breathing, circulation, cell production, nutrient processing, and maintaining body temperature. BMR typically accounts for 60-75% of your total daily energy expenditure.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate BMR formula. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.

Factors Affecting BMR

Several factors influence your BMR including age (BMR decreases about 1-2% per decade after age 20), body composition (muscle burns more calories than fat), genetics, hormones (particularly thyroid), and environmental temperature. You can increase your BMR by building muscle through resistance training.

BMR vs TDEE

BMR only accounts for resting metabolism. Your Total Daily Energy Expenditure (TDEE) includes BMR plus calories burned through daily activities, exercise, and digesting food. To calculate TDEE, multiply your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active).

Frequently Asked Questions About BMR

BMR stands for Basal Metabolic Rate — the calories your body burns at rest to maintain basic life functions.
BMR is calories at rest only. TDEE includes BMR plus activity, exercise, and digestion, representing total daily calorie burn.
Yes. Building muscle through strength training is the most effective way to increase BMR, as muscle tissue burns more calories than fat.
Age-related muscle loss, hormonal changes, and decreased cellular activity all contribute to lower BMR over time.
No. Eating only at BMR does not account for daily activities. Most people need significantly more than their BMR.
It is accurate within about 10% for most people and is considered the gold standard among prediction equations.
Yes. Extended calorie restriction can lower BMR through metabolic adaptation, which is why crash diets are not recommended.
Generally yes, because men typically have more muscle mass and larger body size, both of which increase BMR.
Caffeine can temporarily increase BMR by 3-11%, but the effect is modest and short-lived.
Thyroid hormones are the primary regulators of BMR. Conditions like hypothyroidism can significantly lower metabolic rate.

Tips to Improve Your BMR

  • Measure yourself in the morning before eating for the most consistent readings.
  • Combine multiple metrics (BMI + body fat + waist) for a fuller health picture.
  • Track changes over weeks, not days — daily fluctuations are normal.
  • Focus on trends rather than single measurements.
  • Strength training improves body composition even if the scale doesn't change much.

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