BMR Calculator
Use this free BMR calculator to find your Basal Metabolic Rate — the number of calories your body burns each day at complete rest. Knowing your BMR is the foundation of any effective diet or fitness plan.
BMR Calculator
How to Use the BMR Calculator
- Select your sex (male or female)
- Enter your age, height, and weight
- Click Calculate to get your daily BMR in calories
What Is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions — such as breathing, circulation, and cell production — while at complete rest. It represents your minimum daily calorie requirement just to stay alive, before any activity is factored in.
BMR Formulas
The two most widely used BMR formulas are the Mifflin-St Jeor equation (more accurate for most people) and the Harris-Benedict equation:
| Formula | Men | Women |
|---|---|---|
| Mifflin-St Jeor | (10 × kg) + (6.25 × cm) − (5 × age) + 5 | (10 × kg) + (6.25 × cm) − (5 × age) − 161 |
| Harris-Benedict | 88.36 + (13.4 × kg) + (4.8 × cm) − (5.7 × age) | 447.6 + (9.25 × kg) + (3.1 × cm) − (4.33 × age) |
BMR vs TDEE — What’s the Difference?
BMR is your calorie burn at rest. TDEE (Total Daily Energy Expenditure) is your actual daily calorie burn including activity. To find your TDEE, multiply your BMR by an activity factor:
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary (little or no exercise) | × 1.2 | Desk job, no gym |
| Lightly active (1–3 days/week) | × 1.375 | Walking, light gym |
| Moderately active (3–5 days/week) | × 1.55 | Regular gym sessions |
| Very active (6–7 days/week) | × 1.725 | Hard training daily |
| Extra active (physical job + exercise) | × 1.9 | Manual labour + sport |
How to Use BMR for Weight Loss or Gain
- To lose weight: Eat below your TDEE (typically 300–500 calories less per day)
- To maintain weight: Eat at your TDEE
- To gain muscle: Eat above your TDEE (typically 200–300 calories more per day)
BMR Calculator FAQ
What is a normal BMR?
For most adults, BMR ranges between 1,200 and 2,000 calories per day. Men typically have a higher BMR than women due to greater muscle mass. BMR also decreases with age.
How accurate is a BMR calculator?
BMR calculators provide a close estimate based on validated scientific formulas. Individual results can vary based on genetics, body composition, and metabolic health. For clinical accuracy, a metabolic test is required.
Does muscle increase BMR?
Yes — muscle tissue burns more calories at rest than fat tissue. Building muscle through strength training is one of the most effective ways to increase your BMR over time.