BMR Calculator

Calculate your Basal Metabolic Rate and daily calorie needs.

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What is the BMR Calculator?

The BMR Calculator (Basal Metabolic Rate Calculator) helps you determine the amount of energy your body expends while at complete rest. It provides your fundamental calorie needs and estimates how many calories you require daily based on various activity levels.

BMR is a crucial metric for anyone looking to lose, maintain, or gain weight, as it forms the baseline for your Total Daily Energy Expenditure (TDEE).

Practical Examples & Reference Guide

Example 1: Sedentary Lifestyle

  • Profile: 30-year-old female, 165 cm, 65 kg
  • BMR: ~1,410 kcal/day
  • TDEE (Sedentary): ~1,692 kcal/day

Example 2: Active Lifestyle

  • Profile: 25-year-old male, 180 cm, 80 kg
  • BMR: ~1,840 kcal/day
  • TDEE (Active): ~3,174 kcal/day

In-Depth Technical Guide

How is BMR Calculated?

This tool supports three established formulas for estimating BMR:

  1. Mifflin-St Jeor Equation: The most accurate standard formula for the general population.
  2. Revised Harris-Benedict Equation: An older, widely used formula that provides slightly different estimates.
  3. Katch-McArdle Formula: The most accurate if you know your exact Body Fat Percentage, as it calculates BMR based on Lean Body Mass.

Understanding Activity Multipliers

To find your daily calorie needs (TDEE), your BMR is multiplied by an activity factor:

  • Sedentary: BMR x 1.2
  • Lightly Active: BMR x 1.375
  • Moderately Active: BMR x 1.55
  • Very Active: BMR x 1.725
  • Extra Active: BMR x 1.9

Frequently Asked Questions

What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to estimate your total calorie needs for the day.
Which BMR formula should I use?
Mifflin-St Jeor is recommended for most people. If you know your body fat percentage, the Katch-McArdle formula will provide the most accurate results by factoring in your lean body mass.