BMR Calculator

Estimate your daily calorie needs with our BMR calculator. Enter your age, gender, weight, and height to determine your basal metabolic rate and plan a healthy diet effectively.

25 years

170 cm

65 kg

BMR vs Activity Calories
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What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions like breathing, circulation, and cell production while at rest.

Why is BMR important?

Knowing your BMR helps you understand how many calories your body burns at rest. This is important for:

  1. Managing weight effectively
  2. Planning meals and nutrition intake
  3. Setting realistic fitness and health goals

How to calculate BMR

BMR can be estimated using well-known formulas that take into account weight, height, age, and sex:

  1. Mifflin-St Jeor Equation: Considered one of the most accurate modern formulas.
  2. Harris-Benedict Equation: An older but still widely used formula.

What factors affect BMR?

Several factors influence your BMR, including:

  1. Age – metabolism slows down as you grow older
  2. Sex – men typically have higher BMR than women
  3. Body composition – more muscle increases BMR
  4. Genetics – inherited metabolic differences
  5. Health conditions – thyroid function and other factors

BMR vs TDEE

BMR is often confused with TDEE (Total Daily Energy Expenditure). The difference is:

  1. BMR: Calories your body burns at complete rest.
  2. TDEE: Total calories burned daily, including activity, exercise, and digestion.

Mifflin-St Jeor Formula

Male

BMR=(10 ×weight[kg]) + (6.25 ×height[cm]) - (5 ×age[yrs]) + 5

Female

BMR=(10 ×weight[kg]) + (6.25 ×height[cm]) - (5 ×age[yrs]) - 161

Example

Example: Basal Metabolic Rate (BMR)

BMR is the number of calories your body needs at rest to maintain basic physiological functions. Formula (Mifflin-St Jeor for men): BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5

Real-Life Example

A 30-year-old man weighs 70 kg and is 175 cm tall.

  • BMR = 10 × 70 + 6.25 × 175 - 5 × 30 + 5 = 700 + 1093.75 - 150 + 5 ≈ 1,648.75 kcal/day

Key Insight

This means the person needs approximately 1,649 kcal/day just to maintain basic bodily functions at rest. Total daily calorie needs will be higher when accounting for activity level.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It estimates the total calories you burn per day including exercise and daily activities.

TDEE Example

Example: If BMR = 1,680 kcal and activity level = moderately active (×1.55) → TDEE ≈ 2,604 kcal/day.

Frequently Asked Questions

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