BMR Calculator
Calculate your Basal Metabolic Rate to understand how many calories your body burns at rest.
Your BMR represents the minimum number of calories your body needs to maintain basic physiological functions like breathing, circulation, cell production, and brain function while at complete rest. This accounts for about 60-75% of your total daily calorie expenditure.
Our calculator uses the scientifically validated Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR. Understanding your BMR is essential for creating effective nutrition and fitness plans, whether your goal is weight loss, weight gain, or maintenance.
Calculate Your BMR
Understanding Your BMR
Learn how to interpret and use your Basal Metabolic Rate for optimal health and fitness
What BMR Tells You
BMR shows the minimum calories needed for vital functions like breathing, circulation, and cell repair. It's your body's baseline energy requirement.
Factors That Affect BMR
Age, gender, height, weight, and muscle mass all influence your BMR. Men typically have higher BMRs than women due to greater muscle mass.
BMR vs TDEE
BMR is calories at rest, while TDEE includes activity. Multiply your BMR by an activity factor to get your total daily energy expenditure.
Using BMR for Goals
Use BMR as a foundation for creating calorie targets. Never eat below your BMR for extended periods as it can slow metabolism.
Boosting Your BMR
Build muscle through strength training, stay hydrated, get adequate sleep, and eat enough protein to maintain a healthy metabolic rate.
Important: BMR calculations provide estimates based on population averages. Individual metabolic rates can vary by 10-15% due to genetics, medical conditions, and other factors.
For the most accurate measurement, consider getting a metabolic assessment from a healthcare professional or certified fitness facility with specialized equipment.
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