BMR Calculator

The Basal Metabolic Rate (BMR) represents the number of calories your body burns at rest to maintain basic physiological functions such as breathing, circulation, and cell production. Knowing your BMR is the starting point for calculating your Total Daily Energy Expenditure (TDEE) and managing your weight.

How BMR is Calculated

This calculator uses the Mifflin-St Jeor Equation, which is considered one of the most accurate formulas for estimating BMR in healthy individuals.

Formulas:

• 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

Source: Mifflin, M. D., St Jeor, S. T., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247.

Why is BMR Important?

Your BMR accounts for about 60-75% of your total daily energy expenditure (TDEE). It helps you understand the minimum energy your body requires.

• Weight Loss: To lose weight, you generally need to consume fewer calories than your TDEE (BMR + activity).
• Weight Gain: To gain weight, you need to consume more calories than your TDEE.
• Maintenance: To maintain weight, intake should match your TDEE.

Factors Affecting BMR

• Muscle Mass: Muscle burns more calories than fat, even at rest. Higher muscle mass increases BMR.
• Age: BMR generally decreases with age as muscle mass tends to decline.
• Gender: Men typically have a higher BMR than women due to higher muscle mass and larger body size.
• Genetics: Some people naturally have faster or slower metabolisms.

Disclaimer: This calculator is for informational purposes only. Individual results may vary. Consult with a healthcare professional or registered dietitian for personalized advice.