Base Metabolic Rate (BMR) Calculator
Calculate your daily caloric needs based on your body metrics.
Sedentary (Little to no exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Exercise 6-7 days/week)
Extra Active (Very hard exercise/physical job)
Base Metabolic Rate (BMR)
Calories burned at complete rest
0 kcal
Total Daily Energy Expenditure (TDEE)
Calories needed to maintain current weight
0 kcal
What is Base Metabolic Rate (BMR)?
Your Base Metabolic Rate (BMR) is the number of calories your body burns while performing basic life-sustaining functions. Even when you are resting completely, your body needs energy for breathing, circulating blood, controlling body temperature, cell growth, and brain and nerve function.
Think of BMR as the absolute minimum amount of energy your body requires to survive if you were to stay in bed all day without moving. It accounts for about 60% to 75% of the total calories you burn every day.
How BMR is Calculated
This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for calculating BMR. The formula takes into account your gender, weight, height, and age.
The Formulas:
- Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Understanding TDEE vs. BMR
While BMR tells you what your body burns at rest, your Total Daily Energy Expenditure (TDEE) tells you how many calories you burn in a day when you factor in your activity level. This calculator determines your TDEE by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active).
How to Use These Numbers
- To Maintain Weight: Consume calories equal to your TDEE.
- To Lose Weight: Consume fewer calories than your TDEE (a deficit of 500 calories/day usually results in 1 lb of weight loss per week).
- To Gain Weight: Consume more calories than your TDEE.
Factors Affecting BMR
Several variables influence your base metabolic rate:
- Muscle Mass: Muscle tissue burns more calories at rest than fat tissue. The more muscle you have, the higher your BMR.
- Age: BMR generally decreases with age as muscle mass tends to diminish.
- Gender: Men typically have a higher BMR than women due to higher muscle mass and larger body size.
- Genetics: Some people naturally have a faster or slower metabolism.