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Basal Metabolic Rate (BMR) Calculator

Calculate your Basal Metabolic Rate (BMR), the number of calories your body needs to perform basic life-sustaining functions at rest.

Gender: Male Female

Weight (kg):

Height (cm):

Age (years):

Your BMR will appear here.

Understanding Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR) is the minimum amount of energy (calories) your body needs to maintain essential bodily functions while at rest. These functions include breathing, circulation, cell production, nutrient processing, protein synthesis, and ion transport. Essentially, it's the energy your body burns just to keep you alive if you were to do nothing but rest all day.

Understanding your BMR is a crucial first step in managing your weight and understanding your nutritional needs. It's a foundational component of your Total Daily Energy Expenditure (TDEE), which also accounts for physical activity, the thermic effect of food, and other factors.

The Harris-Benedict Equation

The Harris-Benedict equation is one of the most widely used formulas to estimate BMR. The original equation was developed in 1919 and later revised in 1984. For this calculator, we are using the 1984 revised version:

For Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
For Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

Factors Affecting BMR

Several factors can influence your BMR:

Body Composition: Muscle tissue burns more calories at rest than fat tissue. Therefore, individuals with more muscle mass generally have a higher BMR.
Age: BMR typically decreases with age as muscle mass tends to decline.
Sex: Men generally have a higher BMR than women due to differences in body composition (more muscle mass) and body size.
Genetics: Individual genetic makeup plays a role in determining metabolic rate.
Hormones: Thyroid hormones, in particular, significantly impact metabolism.
Body Size and Shape: Larger individuals tend to have higher BMRs.

How to Use This Calculator

To accurately calculate your BMR:

Select your gender.
Enter your current weight in kilograms (kg).
Enter your height in centimeters (cm).
Enter your age in years.
Click the "Calculate BMR" button.

The result will be an estimate of the calories your body burns at rest. Remember that this is just an estimate, and your actual metabolic rate may vary.

Example Calculation

Let's calculate the BMR for a 30-year-old female who weighs 65 kg and is 165 cm tall.

Gender: Female
Weight: 65 kg
Height: 165 cm
Age: 30 years

Using the formula for women:

BMR = 447.593 + (9.247 × 65) + (3.098 × 165) – (4.330 × 30)

BMR = 447.593 + 600.055 + 511.17 – 129.9

BMR ≈ 1428.918 calories

So, this individual needs approximately 1429 calories per day to sustain basic bodily functions at rest.