Calculate Your BMR

Your Basal Metabolic Rate (BMR)

1,655

calories per day at complete rest

Weight Maintenance

2,565

calories/day

Weight Loss

2,065

calories/day

Weight Gain

3,065

calories/day

What Is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the number of calories your body requires to perform essential life-sustaining functions while at complete rest, including:

  • Breathing – Oxygen intake and carbon dioxide expulsion
  • Blood circulation – Maintaining blood flow throughout the body
  • Brain and nerve function – Neural activity and cognitive processes
  • Cell repair and regeneration – Tissue maintenance and healing
  • Maintaining body temperature – Thermal regulation
  • Organ function – Heart, liver, kidney, and other organ operations

In simple terms, BMR represents the minimum calories your body needs to survive without any physical activity. It accounts for 60-70% of your total daily calorie expenditure.

Why BMR Is Important for Weight Management

Your BMR accounts for 60–70% of your total daily calorie expenditure. Ignoring it often leads to:

  • Ineffective dieting – Setting unrealistic calorie goals
  • Metabolic slowdown – Body adapts to conserve energy
  • Muscle loss – Body breaks down muscle for energy
  • Weight regain – Yo-yo dieting effects
  • Nutrient deficiencies – Inadequate energy for bodily functions

By calculating your BMR, you can:

  • Avoid extreme calorie restriction – Prevent metabolic damage
  • Set realistic weight-loss targets – Sustainable 0.5-1kg per week
  • Maintain muscle mass – Preserve lean tissue during weight loss
  • Improve long-term metabolic health – Support overall wellbeing
  • Optimize athletic performance – Fuel training and recovery

How This BMR Calculator Works

This calculator uses the Mifflin-St Jeor Equation, which is widely regarded as the most accurate BMR formula for healthy adults. This formula is supported by clinical research and is preferred by nutritionists and dietitians worldwide.

BMR Formula Used

For Men:

BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5

For Women:

BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

Example: 30-year-old male, 70kg, 175cm

BMR = (10 × 70) + (6.25 × 175) − (5 × 30) + 5 = 700 + 1093.75 − 150 + 5 = 1,648.75 calories/day

What Is TDEE and Daily Calorie Needs?

Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor, reflecting how active you are. Your TDEE represents the calories required to maintain your current weight.

Activity Level Multiplier Description
Sedentary 1.2 Little or no exercise, desk job
Lightly Active 1.375 Light exercise 1-3 days/week
Moderately Active 1.55 Moderate exercise 3-5 days/week
Very Active 1.725 Hard exercise 6-7 days/week
Extra Active 1.9 Physical job or intense daily training

Using BMR for Weight Management

For Weight Loss:

  • Reduce 500 calories per day from your TDEE
  • Leads to ~0.5 kg (1 lb) fat loss per week
  • Safer and more sustainable than crash dieting
  • Preserves muscle mass when combined with protein and strength training

For Weight Gain:

  • Add 500 calories per day to your TDEE
  • Supports muscle growth when combined with strength training
  • Ensures adequate energy for recovery and performance
  • Promotes healthy weight gain (primarily muscle)

Accuracy and Limitations

While this BMR calculator is scientifically reliable, it provides estimates, not medical diagnoses. Results may vary due to hormonal conditions, muscle mass differences, genetics, or medical conditions. For personalized nutrition planning, consult a qualified healthcare or nutrition professional.

Our BMR Calculator is designed to help you make smart, evidence-based decisions about your health and nutrition. Combine accurate calorie data with balanced meals, proper sleep, and regular activity for best results.