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BMR CalculatorBMR Calculator - Calculate Your Basal Metabolic Rate
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BMR = 1,587 Calories per day
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| Activity Level | Frequency | Time | Calories |
No Activity |
Little or no exercise | 0 minutes | 1,905 |
Low Activity |
Exercise 1-3 times/week | 15-30 minutes | 2,183 |
Light Activity |
Exercise 4-5 times/week | 15-30 minutes | 2,326 |
Medium Activity |
Daily or intense 3-4 times/week | 15-30 minutes | 2,461 |
High Activity |
Intense exercise 6-7 times/week | 45-120 minutes | 2,738 |
Very High Activity |
Very intense exercise daily, or physical job | 2+ hours | 3,016 |
- 🔥 Check your BMR to learn your daily energy burn
- 💪 Estimate your body fat percentage for deeper insights
- ⚡ Understand your calorie burn to optimize your fitness goals
- 🥗 Explore healthy recipes suited to your calorie needs
- ⚖️ Calculate your BMI to understand your body balance
What Is BMR?
Your results will show the following detailed body composition information:
Basal Metabolic Rate (BMR) represents the number of calories your body needs to perform essential functions while at complete rest. This includes breathing, circulation, cell production, nutrient processing, and maintaining body temperature.
Your BMR makes up the majority of your daily calorie burn, even before you factor in movement or physical activity.
Because metabolism varies from person to person, this calculator supports multiple scientifically validated BMR formulas, including Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle. These methods allow you to calculate BMR more accurately depending on what information you know about your body.
How Your BMR Is Calculated - BMR Calculation Methods
This calculator provides results from three major BMR equations. Each formula has its own strengths, and comparing them can give you a clearer understanding of your metabolism.
- Men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5
- Women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161
- Men: BMR = 13.397 x weight (kg) + 4.799 x height (cm) - 5.677 x age + 88.362
- Women: BMR = 9.247 x weight (kg) + 3.098 x height (cm) - 4.330 x age + 447.593
- Men: 370 + 21.6 x Lean Body Mass (kg)
Fat Mass = Total Weight x (Body Fat Percentage / 100)
- People who know their body fat percentage
- Athletes
- Individuals with high muscle mass
- Those wanting the most precise BMR estimate
TDEE - Your Daily Calorie Needs
After calculating your BMR, the next step is determining your Total Daily Energy Expenditure (TDEE). TDEE accounts for your activity level and shows how many calories you need per day to maintain your current weight.
| Activity Level | Description |
|---|---|
| Sedentary | Little or no exercise |
| Lightly Active | Light exercise 1-3 days per week |
| Moderately Active | Moderate exercise 3-5 days per week |
| Very Active | Intense exercise 6-7 days per week |
| Extra Active | Hard physical labor or athletic training |
What Your Results Include
Your results will include:
- BMR (Mifflin-St Jeor) - Estimated resting calories using the modern standard
- BMR (Harris-Benedict) - Traditional method for comparison
- BMR (Katch-McArdle) - Most accurate if you know your body fat
- TDEE Estimates - Daily calories based on activity level
- Maintenance Calories - Calories to maintain your current weight
- Weight Loss Calories - Suggested deficits for mild to aggressive fat loss
- Weight Gain Calories - Suggested surpluses for muscle building
Why Understanding Your BMR Is Important
Your BMR determines the majority of your daily calorie burn and plays a key role in weight management. Whether you want to lose fat, gain muscle, or maintain your current weight, knowing your BMR and TDEE allows you to plan your nutrition accurately.
