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BMR Calculator
0
Calories / Day (BMR)
Estimated Yearly Calories: 0
What Is a Basal Metabolic Rate (BMR) Calculator?
A Basal Metabolic Rate (BMR) calculator estimates the calories your body burns at rest. Knowing your BMR is the first step in creating a plan for weight loss, muscle gain, or improving your health. Use the tool above to find your personalized number.
Why Knowing Your BMR Matters
Your BMR accounts for 60-75% of your daily calorie burn. It’s the foundation for any successful health goal:
- For Weight Loss: To eat the right number of calories, you need to know your resting burn first. Learn more in our guide, How Many Calories to Eat to Lose Weight.
- For Muscle Gain: Building muscle starts with a calorie surplus based on your BMR. See our post on How Many Calories to Build Muscle.
- For a Healthy Metabolism: Discover tips to Increase Metabolism Naturally by raising your BMR.
How We Calculate Your BMR
Our calculator uses the Mifflin-St Jeor equation, a formula validated by research. It’s more accurate than older methods. Compare the BMR Formula: Mifflin-St Jeor vs. Harris-Benedict.
- For men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
- For women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
How to Get Your BMR
- Select your gender.
- Enter your age in years.
- Enter your current weight in kilograms.
- Enter your height in centimeters.
- Click the Calculate button.
It takes 10 seconds, and you don’t need to provide an email.
Understanding Your BMR Result
Your BMR is the minimum energy your body needs at rest. To find your actual daily calorie target for maintaining your weight, use a TDEE Calculator. This multiplies your BMR based on your activity level.
It’s also common to confuse BMR with RMR. Learn the difference in our article: BMR vs. RMR.
Limitations of a BMR Calculation
Your BMR does not account for:
- Daily movement (walking, typing, fidgeting)
- Digestion of food
- Exercise
Because of this, you should not eat at your BMR long-term. Use your BMR as a baseline to find your Maintenance Calories, which is your true daily target.
If your goal is healthy weight gain, you’ll need to eat above your maintenance level. Our Healthy Weight Gain Tips show you how to do that effectively.
A Real-Life Example
Let’s use our BMR calculator for a 30-year-old female who is 65 kg and 165 cm tall.
Calculation: (10 × 65) + (6.25 × 165) – (5 × 30) – 161 = 1,370 calories/day
This number is her baseline. If her goal is to lose weight, she would eat below her total daily energy expenditure (not below her BMR). For muscle gain, she would eat above her TDEE while getting enough protein. For personalized targets, see our guide on How Much Protein Per Day to Build Muscle.
Even if she follows an Intermittent Fasting Guide for Beginners, her BMR remains the same—when you eat does not change your resting metabolic rate.
How to Use Your BMR for Real Results
- Get your BMR using the calculator above.
- Calculate your TDEE with our TDEE calculator to find your maintenance calories.
- Set a calorie target based on your goal (fat loss, muscle gain, or weight maintenance).
- Track your food intake and adjust every few weeks as your weight changes.
Frequently Asked Questions (FAQs)
Is this BMR calculator accurate?
Yes, it uses the Mifflin-St Jeor equation, which is highly accurate for most people. However, it’s still an estimate.
Can this BMR calculator help with weight loss?
Yes. Your BMR is the starting point. To lose weight, you create a deficit from your TDEE, not from your BMR.
Does this BMR calculator work for athletes?
Yes, it will give a useful baseline. However, athletes often have more muscle mass, so you may need to adjust your calorie intake based on your real-world results.
How often should I recalculate my BMR?
Re-calculate every 5-10 kg (10-20 lb) of weight change, or every few months.
