Free Health Tool
BMR Calculator
Calculate your Basal Metabolic Rate — the number of calories your body burns at rest.
Your BMR
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TDEE (Maintenance)
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Weight Loss
BMR Calculator: Find Your Basal Metabolic Rate
Our BMR calculator computes your Basal Metabolic Rate — the number of calories your body needs to sustain basic life functions while completely at rest. Understanding your BMR is the foundation of any weight loss, muscle gain, or fitness plan.
BMR Formula (Mifflin-St Jeor)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161
Worked Example (Male, 30 years, 75 kg, 175 cm):
BMR = 10 × 75 + 6.25 × 175 − 5 × 30 + 5 = 1,699 cal/day
With moderate activity (×1.55): TDEE ≈ 2,633 cal/day
BMR vs TDEE
- BMR = Calories burned at complete rest
- TDEE = BMR × Activity Factor = total daily calorie needs
- For weight loss: Eat TDEE − 500 calories/day
- For muscle gain: Eat TDEE + 300-500 calories/day
How to Increase Your BMR
- Build muscle: Strength training increases resting calorie burn
- Eat enough protein: Protein has higher thermic effect
- Don't crash diet: Extreme calorie restriction lowers BMR
- Get enough sleep: Poor sleep disrupts metabolism
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Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest. It represents about 60-75% of your daily calorie expenditure.
How is BMR calculated?
BMR is calculated using the Mifflin-St Jeor formula. 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. Our calculator uses this most accurate modern formula.
What is the difference between BMR and TDEE?
BMR is the calories burned at rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor. TDEE accounts for all daily activities including walking, exercise, and work. For weight loss, eat below TDEE. For weight gain, eat above TDEE.
How does exercise affect BMR?
Regular exercise, especially strength training, increases BMR by building muscle mass. Muscle burns more calories at rest than fat — approximately 6-10 calories per pound per day vs 2-3 for fat. Building muscle is key for boosting metabolism long-term.
Can BMR change over time?
Yes, BMR changes with age (decreases), weight changes, muscle mass changes, hormonal changes, and even diet. Crash diets can lower BMR as the body adapts to lower calorie intake. Strength training and maintaining muscle mass helps keep BMR high.