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Science-Based Calculator
BMR Calculator —
Basal Metabolic Rate for Men & Women
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive. Know your BMR to plan your daily calorie intake for weight loss, maintenance, or muscle gain.
2BMR Formulas
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Between 10 and 100
Enter in centimetres
Enter in kilograms
Your BMR Results
Calories your body burns at complete rest per day
Harris-Benedict
—
kcal / day
Original BMR equation
used since 1919
used since 1919
Mifflin-St Jeor
—
kcal / day
More accurate modern
formula (recommended)
formula (recommended)
Maintenance TDEE
—
kcal / day
BMR × 1.55 (moderate
activity level)
activity level)
Personalised Tip
For optimal health, maintain a balanced diet and exercise regularly.
These estimates use the Harris-Benedict and Mifflin-St Jeor equations. Individual results may vary based on body composition, genetics, and health conditions. Consult a healthcare professional for personalised advice.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions such as breathing, circulating blood, and regulating temperature while at rest.
It does not include calories burned through physical activity or digestion. Understanding your BMR is essential for maintaining, losing, or gaining weight effectively.
Plan Caloric Intake
Know exactly how many calories your body needs at rest, then adjust for your activity level and goals.
Achieve Fitness Goals
Whether you want to lose weight, build muscle, or maintain, BMR is the foundation of your plan.
Understand Metabolism
Learn how age, gender, weight, and body composition affect how many calories your body burns.
BMR Formulas
Two scientifically validated equations are widely used to calculate BMR.
1. Harris-Benedict Equation
The original BMR formula, developed in 1919 and revised in 1984.
Harris-Benedict Formula
Men: 88.36 + (13.4 × kg) + (4.8 × cm) − (5.7 × age)
Women: 447.6 + (9.2 × kg) + (3.1 × cm) − (4.3 × age)
Women: 447.6 + (9.2 × kg) + (3.1 × cm) − (4.3 × age)
Widely used but slightly less accurate than Mifflin-St Jeor.
2. Mifflin-St Jeor Equation
Developed in 1990, considered more accurate for modern populations.
Mifflin-St Jeor Formula
Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161
Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161
Recommended by the American Dietetic Association.
Factors Affecting BMR
Several factors influence how many calories your body burns at rest.
Age
BMR decreases with age due to muscle loss and hormonal changes.
Gender
Men generally have a higher BMR than women because they have more lean muscle mass.
Body Composition
Muscle burns more calories than fat, resulting in a higher BMR for muscular individuals.
Health Conditions
Hyperthyroidism can increase BMR, while hypothyroidism decreases it.
BMR Chart & Activity Multipliers
Use your BMR to calculate your Total Daily Energy Expenditure (TDEE) by multiplying with your activity level.
Average BMR by Age
| Age Group | Men (kcal/day) | Women (kcal/day) |
|---|---|---|
| 18–30 years | 1,800 – 2,500 | 1,500 – 2,200 |
| 31–50 years | 1,700 – 2,400 | 1,400 – 2,100 |
| 51+ years | 1,600 – 2,300 | 1,300 – 2,000 |
Activity Multipliers
| Activity Level | Multiplier |
|---|---|
| Sedentary | BMR × 1.2 |
| Lightly Active | BMR × 1.375 |
| Moderately Active | BMR × 1.55 |
| Very Active | BMR × 1.725 |
| Extra Active | BMR × 1.9 |
Example: If your BMR is 1,500 kcal and you are moderately active: TDEE = 1,500 × 1.55 = 2,325 kcal/day. To lose weight, consume fewer calories than your TDEE.
BMR for Men vs. Women
The BMR Calculator uses gender-specific equations due to differences in body composition. Men tend to have more muscle mass, which raises their BMR.
♂ BMR for Men
Higher muscle mass means men typically burn more calories at rest.
18–30 years1,800 – 2,500 kcal
31–50 years1,700 – 2,400 kcal
51+ years1,600 – 2,300 kcal
♀ BMR for Women
Women have different hormonal profiles and body composition affecting BMR.
18–30 years1,500 – 2,200 kcal
31–50 years1,400 – 2,100 kcal
51+ years1,300 – 2,000 kcal
Tips to Boost Your BMR
Small lifestyle changes can help increase your metabolic rate naturally.
Build Muscle
Strength training increases muscle mass and raises BMR since muscle burns more calories than fat.
Stay Active
Regular physical activity keeps your metabolism running efficiently throughout the day.
Eat Protein-Rich Foods
Protein has a higher thermic effect than carbs or fats, boosting calorie burn during digestion.
Stay Hydrated
Water is essential for metabolic processes. Even mild dehydration can slow your metabolism.
Frequently Asked Questions
Common questions about BMR and metabolic rate calculations.
The Mifflin-St Jeor Equation is considered more accurate for modern populations and is recommended by the American Dietetic Association.
It accounts for women's lower muscle mass and different hormonal profiles by using gender-specific constants in the equations.
Yes! By knowing your BMR and TDEE, you can set calorie goals above your TDEE to gain weight in a controlled, healthy manner.
Absolutely! It is a foundational tool for any fitness regimen. Combine it with activity multipliers and goal-specific calorie targets for best results.
BMR is the calories burned at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through physical activity, digestion, and daily movement.
Conclusion
A BMR Calculator is a powerful tool for understanding your body's caloric needs. Whether you are aiming to lose weight, maintain it, or build muscle, calculating your Basal Metabolic Rate is the first step. By using an online BMR Calculator, you can set realistic goals and achieve better health. Start today and let your fitness journey be guided by science!
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