BMR Calculator
Calculate your Basal Metabolic Rate to understand how many calories your body burns at rest. This is your foundation for making smart calorie decisions.
Your Details
Your BMR
Adjust the sliders above to see your BMR calculation in real-time
Medical Disclaimer
This calculator provides estimates only and should not replace professional medical advice. BMR calculations are approximations and individual results may vary based on factors like muscle mass, genetics, and hormonal influences.
What Is a BMR Calculator?
A BMR calculator tells you how many calories your body needs just to stay alive. Even if you stayed in bed all day without moving, your body would still burn calories to keep your heart beating, lungs working, and organs functioning.
This number is your foundation. Everything else — weight loss, weight gain, or maintenance — builds on it.
Why BMR Matters More Than You Think
Many people jump straight into calorie cutting or eating more without knowing their baseline. When you understand your BMR, you stop guessing. You know how much energy your body actually needs before adding exercise or daily movement.
How This BMR Calculator Works
The calculator uses proven equations that consider your age, height, weight, and gender. These formulas are widely used in nutrition and fitness because they balance accuracy with simplicity.
You do not need to understand the math. The calculator handles that part for you.
Formula Used in This BMR Calculator
Mifflin–St Jeor Equation (Recommended)
For Men:
BMR = (10 × Weight in kg) + (6.25 × Height in cm) − (5 × Age) + 5
For Women:
BMR = (10 × Weight in kg) + (6.25 × Height in cm) − (5 × Age) − 161
This formula is considered one of the most accurate for modern lifestyles.
Alternative Method: Harris–Benedict Equation
This calculator also provides the Harris-Benedict equation for comparison:
For Men:
BMR = 88.36 + (13.4 × Weight in kg) + (4.8 × Height in cm) − (5.7 × Age)
For Women:
BMR = 447.6 + (9.2 × Weight in kg) + (3.1 × Height in cm) − (4.3 × Age)
This formula may slightly overestimate calories but is useful for comparison.
BMR by Age and Gender
| Age | Male BMR (Example) | Female BMR (Example) |
|---|---|---|
| 20 | 1,700 kcal | 1,450 kcal |
| 30 | 1,650 kcal | 1,400 kcal |
| 40 | 1,600 kcal | 1,350 kcal |
| 50 | 1,550 kcal | 1,300 kcal |
| 60 | 1,500 kcal | 1,250 kcal |
BMR vs Daily Calories
| Situation | Calories Needed | Explanation |
|---|---|---|
| BMR | 1,600 kcal | Energy at complete rest |
| Light activity | 1,900 kcal | Daily movement added |
| Moderate activity | 2,200 kcal | Regular exercise |
| Heavy activity | 2,500 kcal | Intense training |
Who Should Use This Calculator?
- Anyone confused about calorie needs
- People starting weight loss or gain
- Fitness beginners
- Athletes planning nutrition
- Office workers with low activity
This calculator gives clarity before action.
Final Thoughts
Your BMR is not a diet rule. It is a reference point. When you understand it, calorie decisions stop feeling random. This calculator is built to give you that understanding in the simplest way possible.