Calculate your Basal Metabolic Rate (BMR) to understand how many calories your body burns at rest and determine your daily calorie needs based on activity level.
Using our BMR calculator is straightforward and provides comprehensive results for your metabolism:
The calculator provides your BMR using the Mifflin-St Jeor equation (most accurate) and Harris-Benedict equation for comparison, plus daily calorie needs for different activity levels.
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at complete rest. These functions include breathing, circulation, cell production, nutrient processing, protein synthesis, and brain function.
BMR typically accounts for 60-75% of total daily energy expenditure in sedentary individuals. Understanding your BMR is crucial for weight management, nutrition planning, and understanding your body's energy needs.
Our calculator uses two well-established formulas:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161
Men: BMR = 88.362 + (13.397 × weight(kg)) + (4.799 × height(cm)) - (5.677 × age(years))
Women: BMR = 447.593 + (9.247 × weight(kg)) + (3.098 × height(cm)) - (4.330 × age(years))
The Mifflin-St Jeor equation is considered more accurate for most people, while the Harris-Benedict equation is the traditional method. Both are provided for comparison.
To calculate daily calorie needs, multiply your BMR by your activity level factor:
BMR is specifically the calories needed at complete rest, while metabolism includes all energy expenditure including digestion, physical activity, and thermal regulation. BMR is the largest component of total metabolism.
BMR calculations are estimates with accuracy of ±10-15%. Individual variations in genetics, body composition, and health conditions can affect actual BMR. For precise measurements, indirect calorimetry testing is needed.
Yes! Building muscle mass through strength training is the most effective way to increase BMR. Muscle tissue burns more calories at rest than fat tissue. Regular exercise, adequate sleep, and proper nutrition also support healthy metabolism.
Men typically have higher BMR due to greater muscle mass, larger body size, and hormonal differences. Testosterone promotes muscle development, and muscle tissue has higher metabolic activity than fat tissue.