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BMR Calculator

Calculate your Basal Metabolic Rate (BMR) - the exact number of calories your body burns at rest just to keep you alive and functioning.

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Your BMR Result

Your Basal Metabolic Rate 1,668 Calories / Day
What does this number mean?
This means that if you were to sleep in bed all day long and perform absolutely no physical activity, your body would naturally burn 1,668 calories just to sustain your vital organs, breathing, and blood circulation.

How Does the BMR Calculator Work?

The Basal Metabolic Rate (BMR) represents the absolute minimum amount of energy (in the form of calories) that your body requires to function while completely at rest. This baseline energy is solely used to keep your vital organs running—keeping your heart beating, lungs breathing, cells repairing, and maintaining body temperature.

The Science and Formulas Behind It

While there are several formulas to calculate metabolic rates, our online tool uses the highly validated and scientifically robust Mifflin-St Jeor equation. Developed in 1990, it has been shown through numerous medical studies to be the most accurate predictive equation for resting metabolic rate:

  • For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
  • For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Why Knowing Your BMR Matters

Your BMR makes up a massive portion—usually about 60-75%—of the total calories you burn in a single day. The remaining calories are burned through daily physical activity (NEAT) and deliberate exercise. If your goal is weight loss, muscle gain, or even just long-term weight management, knowing your BMR is the absolute foundational starting baseline.

To figure out your Total Daily Energy Expenditure (TDEE), you take the BMR number calculated above and multiply it by an activity factor (which ranges from 1.2 for sedentary individuals to 1.9 for highly active athletes). From there, you can intelligently plan a caloric deficit or surplus diet plan.

Frequently Asked Questions

BMR stands for Basal Metabolic Rate. It represents the absolute minimum number of calories your body needs to accomplish its most basic (basal) life-sustaining functions while at rest, such as breathing and pumping blood.

BMR is just the calories burned at rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for all physical movement and exercise throughout the day.

Yes, the Mifflin-St Jeor equation is widely considered by the Academy of Nutrition and Dietetics to be the most accurate standard formula for calculating resting metabolic rate in healthy adults.

Men usually have a lower body fat percentage and a higher proportion of muscle mass compared to women of the same size. Because muscle tissue burns more calories at rest than fat tissue, this results in a higher overall BMR.

Yes, you can increase your BMR slightly by building more lean muscle mass through strength training. While you cannot change your age, gender, or genetics, increasing muscle mass is the most effective way to boost resting metabolism.