BMR Calculator
What is BMR (Basal Metabolic Rate)?
BMR, or Basal Metabolic Rate, represents the number of calories your body needs to perform essential functions like breathing, circulating blood, and regulating body temperature while at rest. It is an essential metric for understanding how many calories you need to maintain, lose, or gain weight.
How is BMR Calculated?
The most accurate and widely accepted formula for calculating BMR is the Mifflin-St Jeor Equation, which considers gender, age, weight, and height:
Mifflin-St Jeor Equations
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
What to Do With Your BMR?
BMR is just the starting point. To determine your Total Daily Energy Expenditure (TDEE) (which accounts for activity levels), multiply your BMR by an Activity Factor:
| Activity Level | Description | TDEE Factor |
|---|---|---|
| Sedentary | Little to no exercise | BMR × 1.2 |
| Light Activity | Light exercise 1-3 days/week | BMR × 1.375 |
| Moderate Activity | Moderate exercise 3-5 days/week | BMR × 1.55 |
| Very Active | Intense exercise 6-7 days/week | BMR × 1.725 |
| Super Active | Hard labor or intense training | BMR × 1.9 |
This helps determine how many calories you should consume to maintain, lose, or gain weight.
Disclaimer
The BMR calculator provides an estimated value and should only be used as a general guide. Factors such as muscle mass, metabolism, and overall health may affect your actual caloric needs. For personalized health and nutrition advice, consult a healthcare or nutrition professional.