BMR Calculator (Basal Metabolic Rate)

Enter your age, gender, height, and weight into the BMR Calculator to find your Basal Metabolic Rate — the calories your body burns just keeping you alive — plus your total daily calorie needs across four activity levels, from Sedentary all the way up to Very Active (6–7 days/week).

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Mifflin-St Jeor is considered more accurate for modern populations

Results

Your BMR

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Sedentary (little or no exercise)

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Light Activity (1-3 days/week)

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Moderate Activity (3-5 days/week)

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Very Active (6-7 days/week)

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Extra Active (intense daily exercise)

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Daily Calorie Needs by Activity Level

Results Table

Frequently Asked Questions

What is Basal Metabolic Rate (BMR)?

BMR is the number of calories your body burns at complete rest to maintain basic bodily functions like breathing, circulation, cell production, and maintaining body temperature. It represents about 60-70% of your total daily energy expenditure.

What factors affect my basal metabolic rate?

Several factors influence BMR including age (decreases with age), gender (males typically higher), height and weight (larger bodies burn more), muscle mass, genetics, hormones, and environmental temperature.

What is a normal basal metabolic rate?

BMR varies significantly between individuals. On average, men have a BMR of around 1,600-1,800 calories per day, while women typically have a BMR of 1,200-1,400 calories per day. Your individual BMR depends on your specific body composition and characteristics.

How do I calculate my BMR?

BMR is calculated using formulas that consider your age, gender, height, and weight. The most accurate modern formula is the Mifflin-St Jeor equation, which our calculator uses by default.

How can I increase my BMR?

You can boost your BMR by building muscle through strength training, staying hydrated, eating enough protein, getting adequate sleep, and maintaining an active lifestyle. Muscle tissue burns more calories at rest than fat tissue.

What's the difference between BMR and daily calorie needs?

BMR is calories burned at complete rest, while daily calorie needs include BMR plus calories burned through physical activity, digestion, and daily movements. Your total daily energy expenditure is typically 1.2 to 1.9 times your BMR depending on activity level.

How accurate are BMR calculations?

BMR calculators provide estimates that are generally accurate within 10-15% for most people. Individual variations in metabolism, body composition, and genetics can affect the actual BMR. For more precise measurements, professional metabolic testing is available.

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