BMR Calculator
Your Basal Metabolic Rate
0
calories/day
Daily Calories by Activity Level
Mifflin-St Jeor Formula
BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5
How to Use the BMR Calculator
- Select your gender
- Enter your age
- Enter your height and weight
- View your BMR and estimated TDEE for different activity levels
Understanding BMR
- BMR accounts for 60-75% of daily calorie burn
- Muscle mass increases BMR - each pound burns ~6 cal/day
- BMR decreases with age - about 1-2% per decade after 20
- Sleep affects BMR - poor sleep can reduce metabolic rate
Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production.
How is BMR calculated?
We use the Mifflin-St Jeor equation, considered most accurate: Men: 10×weight(kg) + 6.25×height(cm) - 5×age + 5. Women: 10×weight(kg) + 6.25×height(cm) - 5×age - 161.
Why does BMR matter for weight loss?
BMR represents your minimum calorie needs. Eating below your BMR long-term can slow metabolism and cause muscle loss. Aim for TDEE minus 500 instead.
Can I increase my BMR?
Yes! Building muscle mass increases BMR since muscle burns more calories than fat. Strength training, adequate protein, and good sleep can help.