BMR Calculator
Calculate your Basal Metabolic Rate - the calories your body burns at complete rest.
Your Basal Metabolic Rate (BMR) represents the number of calories your body needs to maintain basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.
Knowing your BMR is the starting point for calculating your total daily calorie needs (TDEE). Even when you're sleeping or sitting still, your body is burning calories.
This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula.
For Men
For Women
*Weight in kg, Height in cm, Age in years
- Determine your weight in kilograms.
- Determine your height in centimeters.
- Know your age in years.
- Apply the formula corresponding to your gender.
- The result is the number of calories you burn daily if you were to do absolutely nothing (like stay in bed all day).
Let's calculate BMR for a 30-year-old woman who weighs 65 kg and is 165 cm tall.
- Weight term:
10 × 65 = 650 - Height term:
6.25 × 165 = 1,031.25 - Age term:
5 × 30 = 150 - Formula:
650 + 1,031.25 - 150 - 161 - Result:
1,370.25 calories/day
Her BMR is approximately 1,370 calories per day.
What factors affect BMR?
BMR is influenced by age (decreases with age), gender (men usually have higher BMR), weight, height, and body composition (muscle burns more calories than fat).
Is BMR the same as TDEE?
No. BMR is calories burned at rest. TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through physical activity and digestion. TDEE is always higher than BMR.
Can I increase my BMR?
Yes, the most effective way to increase BMR is to build muscle mass through strength training. Muscle tissue burns more calories at rest than fat tissue does.
Does BMR change daily?
BMR is relatively stable but can fluctuate slightly due to hormonal changes, illness (fever increases BMR), or extreme environmental temperatures.
Why do I need to know my BMR?
Knowing your BMR helps you set realistic calorie goals for weight loss or gain. It gives you a baseline for understanding your body's energy needs.
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