How to Use the BMR Calculator?
- Select gender
- Enter the age
- Enter the weight
- Enter the Height Unit:
- Enter the Height:
Click the “Calculate BMR’’ & see your result.
BMR Calculator
Understanding how many calories your body needs to function while at rest is the foundation of any effective fitness or weight management plan. That’s where the BMR Calculator comes in. It estimates your Basal Metabolic Rate (BMR)—the number of calories your body burns to perform essential functions like breathing, circulating blood, and maintaining body temperature.
Knowing your BMR helps you make smarter decisions about calorie intake, diet planning, and fitness goals.
You may also need – Calorie calculator
What Is BMR?
BMR stands for Basal Metabolic Rate. It represents the amount of energy (calories) your body needs to stay alive while doing absolutely nothing, like lying in bed all day.
Your BMR accounts for 60–75% of your total daily calorie expenditure. It includes energy needed for breathing, heart function, organ activity, body temperature regulation, and cell repair.
Think of BMR as the minimum calories your body needs to survive.
What Is a BMR Calculator?
A BMR Calculator estimates your Basal Metabolic Rate using formulas that factor in your age, gender, weight, and height. Some advanced calculators also consider your body fat percentage for a more precise result.
Once you know your BMR, you can combine it with your activity level to estimate your Total Daily Energy Expenditure (TDEE).
How Is BMR Calculated?
There are multiple methods to calculate BMR, but the most commonly used and accurate one is the Mifflin-St.. Jeor Equation.
For Men:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5
For Women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161
Example:
A 30-year-old woman, weighing 60 kg and 165 cm tall:
BMR = 10 × 60 + 6.25 × 165 – 5 × 30 – 161
BMR = 600 + 1031.25 – 150 – 161 = 1320.25 calories/day
This means she needs about 1,320 calories/day to keep her body functioning at rest.
Why BMR Matters
Understanding your BMR gives you a starting point to create calorie-based goals, build a personalized nutrition plan, adjust for fat loss or muscle gain, and avoid under- or over-eating.
Knowing your BMR helps you take control of your metabolism, rather than guessing.
BMR vs. TDEE
BMR is your base calorie burn at rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through physical activity and digestion.
To maintain your weight:
TDEE = BMR × Activity Level Multiplier
Here’s a guide to common activity multipliers:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Super Active: 1.9
Using BMR for Weight Goals
Once you know your BMR, you can adjust your calorie intake based on your goals.
To lose weight, create a calorie deficit of 500–750 calories per day. This can lead to 1–1.5 pounds of fat loss per week.
To gain weight or muscle, create a calorie surplus of 250–500 calories per day. This is ideal for lean muscle gains without excessive fat.
To maintain weight, eat around your TDEE to stay weight stable.
From BMR to Meal Planning
Once you know your BMR and TDEE, you can plan your daily meals more efficiently. For example, track calories with apps like MyFitnessPal, Cronometer, or Lose It!, divide your macros (carbs, proteins, fats) to match your fitness goal, and monitor results and adjust your intake as needed.
Factors That Influence Your BMR
Several things affect your BMR:
Age: BMR slows with age
Gender: Men typically have higher BMR due to more muscle mass
Body Composition: More lean muscle equals a higher BMR
Hormones: Thyroid levels and stress hormones affect metabolism
Genetics: Your metabolic rate is partly hereditary
Pro tip: Building more muscle increases your BMR and helps you burn more calories even while resting.
Tips to Boost Your BMR
Do resistance training to build lean muscle
Stay physically active throughout the day.
Eat enough protein
Stay hydrated
Get adequate sleep
Avoid crash diets, as they can lower your BMR
A BMR Calculator is an essential tool for anyone serious about fitness, weight loss, or health optimization. By understanding how many calories your body burns at rest, you can take smarter steps toward reaching your goals.
Whether you’re trying to lose fat, gain muscle, or maintain your current shape, it all starts with knowing your BMR.
Track it. Understand it. Use it wisely.
Disclaimer: Always consult a registered dietitian or medical professional before making significant changes to your nutrition plan.
FAQ
What is a BMR Calculator?
A BMR Calculator helps you find out how many calories your body burns at rest, just to keep vital functions like breathing, circulation, and digestion running.
What does BMR stand for?
BMR stands for Basal Metabolic Rate, which is the minimum number of calories your body needs every day to function at rest.
Why is knowing your BMR important?
Knowing your BMR helps you understand your body’s energy needs, so you can plan your diet for weight loss, maintenance, or muscle gain more effectively.
How is BMR calculated?
BMR is calculated using formulas like the Mifflin-St. .The Jeor Equation, based on your age, gender, weight, and height.
How is BMR different from TDEE?
BMR = Calories your body needs at rest
TDEE = Total calories your body needs, including physical activity
Both are important for setting calorie goals.
Can I lose weight by only using my BMR?
Not exactly. You also need to know your TDEE (Total Daily Energy Expenditure). To lose weight, eat fewer calories than your TDEE, not just your BMR.
What factors affect BMR?
Your age, gender, muscle mass, genetics, and hormonal health all influence your BMR. As you age or lose muscle, BMR tends to decrease.
Does building muscle increase BMR?
Yes! Muscle burns more calories at rest than fat, so gaining muscle can raise your BMR and help you burn more calories even while resting.
Is BMR different for men and women?
Yes. Men usually have a higher BMR than women because of greater muscle mass and lower body fat percentage.
How can I use my BMR to reach fitness goals?
Use your BMR as a base to calculate your TDEE, then adjust your daily calorie intake to lose fat, maintain weight, or build muscle.
Do I need to recalculate BMR often?
Yes. If your weight or activity level changes, it’s good to recalculate your BMR every 4–6 weeks for better accuracy.
Can I increase my BMR naturally?
Yes! You can boost your BMR by building lean muscle, staying active, eating enough protein, and getting quality sleep.