Bmr Calculator
Calculate your Basal Metabolic Rate (BMR) to determine the number of calories your body needs to function at rest. A key metric for weight management.
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Understanding Your Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions, such as breathing, circulation, nutrient processing, and cell production. It's the energy your body would burn if you were to do nothing but rest for 24 hours. BMR is a critical starting point for determining your total daily calorie needs.
How is BMR Calculated?
This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate formulas for estimating BMR in modern populations.
Mifflin-St Jeor Equation (Metric):
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161
The calculator automatically handles conversions if you input your measurements in imperial units (pounds and inches).
From BMR to Daily Calorie Needs (TDEE)
Your BMR is only part of the equation. To find your Total Daily Energy Expenditure (TDEE), or your total daily calorie needs, you must multiply your BMR by an activity factor. This is often done using the Harris-Benedict Principle:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Extra active (very hard exercise/physical job): BMR × 1.9
Our TDEE calculator can help you with this next step.
Practical Example
Consider a 35-year-old woman who is 165 cm tall and weighs 60 kg.
- Apply the Mifflin-St Jeor formula for women: BMR = (10 × 60) + (6.25 × 165) - (5 × 35) - 161
- Calculation: BMR = 600 + 1031.25 - 175 - 161
- Result: BMR ≈ 1295 calories/day.
This means her body burns approximately 1295 calories per day just to stay alive, before factoring in any physical activity.
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