BMR Calculator
Enter your weight (kg), height (cm), age, and select your gender to calculate your Basal Metabolic Rate (BMR).
* BMR is calculated using the Mifflin-St Jeor Equation.
Step 1: Enter Your Data
Your weight in kilograms.
Your height in centimeters.
Your age in years.
Select your gender.
How It Works
For males: $$ \text{BMR} = 10 \times \text{Weight} + 6.25 \times \text{Height} – 5 \times \text{Age} + 5 $$
For females: $$ \text{BMR} = 10 \times \text{Weight} + 6.25 \times \text{Height} – 5 \times \text{Age} – 161 $$
Daily calorie needs are estimated by multiplying the BMR by an activity factor:
– Sedentary: 1.2
– Light exercise: 1.375
– Moderate exercise: 1.55
– Intense exercise: 1.725
– Very intense exercise: 1.9
Understanding Basal Metabolic Rate
BMR stands for basal metabolic rate, which is the number of calories your body needs to function at rest. It's also known as resting metabolic rate (RMR).
What BMR is
- BMR is the energy your body uses to maintain basic functions like breathing, circulation, and body temperature.
- BMR is a major factor in how much energy your body uses, accounting for 60–70% of your total energy expenditure.
- BMR varies from person to person based on factors like body size, lean muscle mass, and sex.
Why BMR is important
- Understanding your BMR can help you manage your weight.
- When trying to lose weight, it's important to preserve or increase your lean muscle mass through exercise.
Other factors that affect your energy expenditure Calories burned during daily activities, Calories burned during exercise, and The rate of energy expenditure varies throughout the day.
Normal level BMR
Basal Metabolic Rate – Ideal Values
| Age | Male (calories/hour) | Female (calories per hour) |
|---|---|---|
| 20–29 Years | 39.5 | 37.0 |
| 30–39 Years | 39.5 | 36.5 |
| 40–49 Years | 38.5 | 36.5 |
| 50–59 Years | 37.5 | 35.0 |
| 60–69 Years | 36.5 | 34.0 |
| 70–79 Years | 35.5 | 33.0 |
A normal basal metabolic rate (BMR) varies from person to person, but averages around 1,600 calories per day for men and 1,400 calories per day for women. BMR is the number of calories your body burns while at rest.
Factors that affect BMR:
- Size: Larger people have more metabolizing tissue and a higher BMR
- Muscle mass: Muscle burns calories quickly
- Body fat: Fat cells burn fewer calories than other tissues
- Age: Metabolism slows with age due to muscle loss and hormonal changes
- Gender: Men generally have faster metabolisms because they tend to be larger
Calculating BMR
You can calculate your BMR using the Mifflin St Jeor equation or the Harris Benedict equation.
Using BMR for weight loss
BMR is a starting point for calculating your total daily energy expenditure (TDEE). To calculate your TDEE, you need to multiply your BMR by an activity factor. For example, if you exercise lightly one to three days a week, you can multiply your BMR by 1.375.
When to consult a healthcare provider
If you have questions about how many calories you should consume in a day, you can talk to your healthcare provider or a registered dietitian.
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