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🔥 BMR Calculator

Calculate your Basal Metabolic Rate

ft
in
lbs

Your BMR

1,659

calories per day

This is the number of calories your body burns while at complete rest.

Basal Metabolic Rate (BMR) Calculator

Understand how many calories your body requires just to function at rest.

Medical Disclaimer: This tool is intended strictly for informational and educational purposes. It does not constitute medical advice or clinical diagnosis. Always consult a certified medical professional or registered dietitian before making significant health, dietary, or fitness modifications.

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02

TDEE Calculator

Daily maintenance calories from BMR and activity level.

Open TDEE Calculator →
03

Calorie Deficit

Daily calorie target for mild loss, loss, or gain.

Open Calorie Deficit →
04

Macro Calculator

Protein, carbs, and fat grams from a calorie target.

Open Macro Calculator →
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What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) represents the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions. This includes breathing, circulation, cell production, nutrient processing, protein synthesis, and ion transport.

Think of BMR as the amount of energy your body would burn if you stayed in bed all day doing absolutely nothing. It accounts for about 60-75% of the total calories your body burns in a day, which is known as your Total Daily Energy Expenditure (TDEE).

How BMR is Calculated

We use the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating BMR in healthy individuals.

The Mifflin-St Jeor Formulas:

  • For Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
  • For Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Why BMR Matters for Your Goals

Understanding your BMR is the foundation for managing your weight:

  • Weight Loss: You must create a calorie deficit relative to your TDEE (which is based on your BMR).
  • Weight Gain: You need to consume more calories than your TDEE to build muscle or gain weight.
  • Maintenance: Eating at your TDEE level helps you maintain your current weight.

Frequently Asked Questions

Is BMR the same as RMR?

Technically, no. Basal Metabolic Rate (BMR) is measured under strict laboratory conditions (fasted, rested, specific environment). Resting Metabolic Rate (RMR) is a less strict measurement often used interchangeably in casual fitness contexts.

Does my BMR change?

Yes. As you lose weight, your BMR typically decreases because there is less body mass to maintain. Conversely, building muscle mass can help increase your BMR.

Can I rely solely on BMR for my calorie intake?

No. Never eat fewer calories than your BMR. Your body needs at least your BMR for essential survival functions. If you need to lose weight, you should do so based on your TDEE, not your BMR.