🔥 BMR Calculator

Calculate your Basal Metabolic Rate (BMR) — the number of calories your body needs at rest.

🔍 What is BMR (Basal Metabolic Rate)?

Your BMR, or Basal Metabolic Rate, is the number of calories your body burns while at rest. In other words, it's the energy your body needs to keep essential functions running — like breathing, circulating blood, and maintaining body temperature — even when you're not active.

🧮 How is BMR Calculated?

BMR is calculated using factors such as your age, gender, height, and weight. The most common method used is the Mifflin-St Jeor Equation:

  • 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

Once you know your BMR, you can use it to estimate how many calories you need each day depending on your activity level.

⚙️ Why is BMR Important?

Knowing your BMR helps you:

  • ✅ Understand your daily calorie needs
  • ✅ Plan weight loss, maintenance, or muscle gain goals
  • ✅ Build a diet or fitness plan tailored to your body

🎯 BMR vs. TDEE

While BMR is your baseline calorie need at rest, TDEE (Total Daily Energy Expenditure) includes your activity level. Multiply your BMR by an activity factor to estimate your TDEE:

  • Sedentary (little or no exercise): BMR × 1.2
  • Lightly active (light exercise 1–3 days/week): BMR × 1.375
  • Moderately active (3–5 days/week): BMR × 1.55
  • Very active (6–7 days/week): BMR × 1.725
  • Super active (hard exercise + physical job): BMR × 1.9

📌 FAQs

Q. What does a high BMR mean?

A high BMR means your body uses more calories at rest, which can make it easier to maintain or lose weight — assuming your calorie intake isn’t excessive.

Q. Can I increase my BMR?

Yes. Building muscle, staying active, and eating enough protein can help increase your metabolic rate.

Q. Is BMR different for men and women?

Yes, due to differences in muscle mass and hormones. Men generally have a higher BMR than women of the same age and weight.

Q. Should I eat exactly my BMR calories?

No. BMR is your minimum requirement. You should eat based on your TDEE, which includes physical activity.