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Basal Metabolic Rate (BMR) Calculator

Calculate the minimum number of calories your body needs to function at rest.

Metric (kg / cm) Imperial (lbs / feet-inches)

Your Estimated BMR

Calories per day

Understanding Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) represents the number of calories your body burns while at rest to maintain vital functions, such as breathing, blood circulation, cell production, and nutrient processing. Essentially, it is the energy required to keep your body functioning if you stayed in bed all day.

Why Should You Calculate Your BMR?

BMR is the foundation for creating any weight management plan. Whether your goal is to lose weight, gain muscle, or maintain your current physique, knowing your BMR helps you determine your Total Daily Energy Expenditure (TDEE). By adding your physical activity levels to your BMR, you can accurately estimate how many calories you burn in a day.

• Weight Loss: Create a caloric deficit by consuming fewer calories than your TDEE.
• Weight Gain: Create a caloric surplus by consuming more than your TDEE.
• Maintenance: Eat at your TDEE level to stay at your current weight.

Realistic BMR Example

Consider a 35-year-old male who weighs 85 kg and stands 180 cm tall. Using the Mifflin-St Jeor Equation, his calculation would look like this:

Formula: (10 × 85) + (6.25 × 180) – (5 × 35) + 5
Calculation: 850 + 1125 – 175 + 5 = 1,805 Calories/day

This means that before any exercise is accounted for, his body requires approximately 1,805 calories just to sustain itself.

The Science Behind the Calculation

This calculator uses the Mifflin-St Jeor Equation, which is currently considered the most accurate standard for predicting BMR in healthy adults. It accounts for the four major biological factors that influence metabolic rate: gender, age, weight, and height.

function toggleUnits() { var unit = document.getElementById("unitSystem").value; var metricInputs = document.getElementById("metric-inputs"); var imperialInputs = document.getElementById("imperial-inputs"); if (unit === "metric") { metricInputs.style.display = "block"; imperialInputs.style.display = "none"; } else { metricInputs.style.display = "none"; imperialInputs.style.display = "block"; } } function calculateBMR() { var age = parseFloat(document.getElementById("age").value); var gender = document.querySelector('input[name="gender"]:checked').value; var unit = document.getElementById("unitSystem").value; var weight, height; if (unit === "metric") { weight = parseFloat(document.getElementById("weightKg").value); height = parseFloat(document.getElementById("heightCm").value); } else { var lbs = parseFloat(document.getElementById("weightLbs").value); var ft = parseFloat(document.getElementById("heightFt").value) || 0; var inch = parseFloat(document.getElementById("heightIn").value) || 0; weight = lbs * 0.453592; // lbs to kg height = (ft * 30.48) + (inch * 2.54); // ft/in to cm } if (isNaN(age) || isNaN(weight) || isNaN(height) || age <= 0 || weight <= 0 || height <= 0) { alert("Please enter valid positive numbers for all fields."); return; } var bmr; // Mifflin-St Jeor Equation if (gender === "male") { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var resultContainer = document.getElementById("result-container"); var bmrOutput = document.getElementById("bmr-output"); bmrOutput.innerText = Math.round(bmr).toLocaleString(); resultContainer.style.display = "block"; resultContainer.scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }