BMR Calculator
Calculate Your Basal Metabolic Rate
Professional BMR calculator to determine the calories your body burns at rest. Understanding your BMR is essential for weight management and creating effective nutrition plans tailored to your goals.
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Mifflin-St Jeor is generally considered most accurate for most people
BMR Results
Your Basal Metabolic Rate and metabolic insights
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Understanding BMR
Learn what Basal Metabolic Rate is and why it is the foundation of any nutrition plan.
What is BMR?
Basal Metabolic Rate is the number of calories your body needs to maintain basic life functions like breathing, circulation, and cell production while at complete rest.
BMR vs TDEE
BMR measures calories at rest, while TDEE (Total Daily Energy Expenditure) includes all activities. TDEE = BMR + exercise + daily activities.
Factors Affecting BMR
Age, sex, weight, height, muscle mass, and genetics all influence your BMR. Muscle burns more calories than fat, even at rest.
Common Formulas
The Mifflin-St Jeor equation is considered most accurate. Harris-Benedict and Katch-McArdle are also widely used in nutrition planning.
Boosting Your BMR
Build muscle through strength training, stay active, get adequate sleep, and eat enough protein to maintain or increase your metabolic rate.
Why It Matters
Knowing your BMR helps you set realistic calorie targets. Eating below BMR for extended periods can slow metabolism and harm health.
BMR Calculation Methods
Mifflin-St Jeor
- • Most accurate for most people
- • Men: 10W + 6.25H - 5A + 5
- • Women: 10W + 6.25H - 5A - 161
- • W = weight (kg), H = height (cm)
- • A = age in years
Harris-Benedict
- • Classic formula from 1919
- • Revised in 1984 for accuracy
- • May overestimate by 5%
- • Still widely used clinically
- • Good for general estimates
Katch-McArdle
- • Uses lean body mass
- • Best for athletic individuals
- • Formula: 370 + 21.6 x LBM
- • LBM = Lean Body Mass (kg)
- • Requires body fat % estimate
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