How Can I Calculate My Metabolic Rate

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Basal Metabolic Rate (BMR) Calculator

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions, such as breathing, circulation, and cell production, while at rest. It's essentially the energy your body burns just to stay alive. Knowing your BMR can be a helpful starting point for understanding your daily calorie needs, especially when combined with your activity level to estimate your Total Daily Energy Expenditure (TDEE).

Male Female

Your estimated Basal Metabolic Rate is: — calories per day.

Understanding BMR

The BMR is the minimum amount of energy your body requires to maintain basic physiological functions when you are in a state of complete rest. This includes functions like breathing, blood circulation, temperature regulation, and cell growth. Several factors influence your BMR, including:

  • Age: BMR typically decreases with age.
  • Sex: Men generally have a higher BMR than women due to typically having more lean muscle mass.
  • Body Composition: Muscle tissue burns more calories than fat tissue, so individuals with more muscle mass have a higher BMR.
  • Body Size: Larger individuals generally have a higher BMR.
  • Genetics: Individual genetic makeup can play a role.

The most common formulas used to estimate BMR are the Harris-Benedict Equation (original and revised) and the Mifflin-St Jeor Equation. This calculator uses the Mifflin-St Jeor Equation, which is widely considered to be more accurate for most people.

Mifflin-St Jeor Equation:

  • For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
  • For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Once you have your BMR, you can estimate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by an activity factor. This gives you a more complete picture of your daily calorie needs.

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