BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs. Enter your gender, age, height, and weight to automatically calculate BMR and calorie requirements for different activity levels.
Result
- BMR (at rest)
- 0 cal/day
Daily Calorie Needs by Activity Level
Sedentary
0
Light
0
Moderate
0
Active
0
Formula & Guide
Formula
M
Men
BMR = 10w + 6.25h - 5a + 5
w=weight (kg), h=height (cm), a=age (years)
W
Women
BMR = 10w + 6.25h - 5a - 161
w=weight (kg), h=height (cm), a=age (years)
Formula Variables
w
Weight
Body weight in kilograms (kg)
h
Height
Body height in centimeters (cm)
a
Age
Age in years
BMR
Basal Metabolic Rate
Calories burned at complete rest (cal/day)
Step-by-Step Scenario
Example Scenario
Gender
Male
Age
30 years
Weight
70 kg
Height
170 cm
1
Apply Formula
- BMR = 10×70 + 6.25×170 - 5×30 + 5
Substitute values into the Mifflin-St Jeor formula
2
Calculate
- BMR = 700 + 1,062.5 - 150 + 5
Additional Examples
Female Example
Age: 25
Weight: 60 kg
Height: 165 cm
BMR
≈1,350 cal/day
Older Adult
Age: 50
Weight: 75 kg
Height: 175 cm
BMR
≈1,550 cal/day
Characteristics of BMR
Basal Metabolic Rate
BMR is calories burned at complete rest. It represents the minimum calories needed for basic bodily functions.
TDEE Calculation
Multiply BMR by activity factor to get TDEE. Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725.
Age Factor
BMR decreases with age. The formula includes age as a factor. Older adults typically have lower BMR.
Weight Management
Essential for weight loss/gain planning. Consume fewer calories than TDEE to lose weight, more to gain weight.
Important Notes
- BMR (Basal Metabolic Rate) is calories burned at complete rest. It's the minimum calories needed for basic bodily functions.
- Mifflin-St Jeor formula: Men: BMR = 10w + 6.25h - 5a + 5. Women: BMR = 10w + 6.25h - 5a - 161. (w=kg, h=cm, a=years)
- TDEE (Total Daily Energy Expenditure) = BMR × Activity Factor. Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725.
- BMR decreases with age. The formula includes age as a factor. Older adults typically have lower BMR than younger adults.
- For weight loss, consume fewer calories than TDEE. For weight gain, consume more. Never consume fewer calories than BMR.
Frequently Asked Questions
Common questions about BMR.
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It's your minimum calorie needs.
BMR is calories at complete rest. TDEE (Total Daily Energy Expenditure) adds activity calories. TDEE = BMR × Activity Factor. Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725.
The Mifflin-St Jeor equation is considered most accurate for most people. It uses weight, height, age, and gender. Harris-Benedict is older but still commonly used.
To lose weight, consume fewer calories than your TDEE. A safe deficit is 500-1000 calories per day, leading to 1-2 pounds of weight loss per week. Never go below BMR.
To gain weight, consume more calories than your TDEE. A surplus of 300-500 calories per day is typically recommended for gradual weight gain.
Yes, BMR decreases with age. The formula includes age as a factor. Older adults typically have lower BMR than younger adults with the same weight and height.