BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Essential for effective weight management and nutrition planning.
Your Personal Details
Little or no exercise
Daily Calorie Needs (TDEE)
0
calories/day
Metabolism Breakdown
Basal Metabolic Rate (BMR)
0 cal/day
Activity Multiplier
× 1.2
Total Daily Energy Expenditure
0 cal/day
About This Calculator
What is BMR (Basal Metabolic Rate)?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, cell production, and brain function. It represents the minimum energy needed to keep you alive.
BMR accounts for 60-75% of your total daily calorie expenditure. Knowing your BMR helps you understand your baseline calorie needs and is essential for effective weight management, whether your goal is to lose, maintain, or gain weight.
Key Points:
- BMR is your calorie burn at complete rest (no activity)
- Total Daily Energy Expenditure (TDEE) = BMR × Activity Level
- Factors affecting BMR: age, gender, height, weight, muscle mass
- Essential for creating effective diet and fitness plans
Formula & Calculation Method
BMR Calculation Formula (Mifflin-St Jeor Equation)
BMR (Men) = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
BMR (Women) = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161
Where:
- Weight = Body weight in kilograms
- Height = Height in centimeters
- Age = Age in years
- The equation accounts for gender differences in metabolism
Total Daily Energy Expenditure (TDEE):
TDEE = BMR × Activity Level Multiplier
Example Calculation (Male, 25 years):
Weight: 70 kg
Height: 175 cm
Age: 25 years
BMR = 10 × 70 + 6.25 × 175 - 5 × 25 + 5 = 1,723 calories/day
TDEE (Moderately Active) = 1,723 × 1.55 = 2,671 calories/day
How to Use This Calculator
How to Use the BMR Calculator
- Select Unit System: Choose between Metric (kg, cm) or Imperial (lbs, inches) for measurements.
- Enter Your Age: Input your current age in years.
- Select Gender: Choose your biological sex, as BMR formulas differ for males and females.
- Enter Height: Input your height in the selected unit system.
- Enter Weight: Input your current weight in the selected unit system.
- Choose Activity Level: Select the activity level that best matches your lifestyle:
- Sedentary: Little or no exercise (1.2x)
- Lightly Active: Light exercise 1-3 days/week (1.375x)
- Moderately Active: Moderate exercise 3-5 days/week (1.55x)
- Very Active: Hard exercise 6-7 days/week (1.725x)
- Super Active: Very hard exercise/physical job (1.9x)
- View Results: The calculator automatically displays your BMR and total daily calorie needs (TDEE).
💡 Pro Tip:
To lose weight, consume 500-750 calories less than your TDEE. To gain weight, consume 300-500 calories more. For maintenance, eat at your TDEE. Always consult with a healthcare provider before making significant dietary changes.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at complete rest, while TDEE (Total Daily Energy Expenditure) includes all daily activities. TDEE = BMR × Activity Level. BMR represents 60-75% of TDEE for most people.
Why is BMR important for weight loss?
BMR shows your baseline calorie needs. To lose weight safely, you need to create a calorie deficit by eating less than your TDEE. Knowing your BMR helps you calculate the right deficit (typically 500-750 calories/day for 0.5-1 kg/week loss).
Does muscle mass affect BMR?
Yes! Muscle tissue burns more calories at rest than fat tissue. People with more muscle mass typically have higher BMR. This is why strength training is important for weight management - it increases muscle mass and raises your metabolic rate.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation (used in this calculator) is considered the most accurate BMR formula for the general population, with ±10% accuracy. It's more accurate than older formulas like Harris-Benedict. However, individual results may vary based on body composition and health conditions.
Why do men have higher BMR than women?
Men typically have more muscle mass, larger bodies, and higher testosterone levels, all of which increase metabolic rate. On average, men have 5-10% higher BMR than women of the same age, height, and weight.
How often should I recalculate my BMR?
Recalculate when your weight changes significantly (5+ kg), your activity level changes substantially, or as you age. BMR decreases with age (about 1-2% per decade) and changes with weight fluctuations. Regular recalculation ensures accurate calorie targets.
Expert Reviewed
This calculator was reviewed by NumCalculators Editorial Team, Multi-disciplinary Expert Team