How to Calculate Basal Metabolic Rate

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How to Calculate Basal Metabolic Rate

Basal Metabolic Rate (BMR) is the number of calories your body requires at rest to support vital functions such as breathing, circulation, and cell production. The most reliable method uses the Mifflin-St Jeor equation, which takes into account your weight, height, age, and biological sex. This estimator lets you plan meals, set energy goals, and understand how many calories you burn before factoring in activity.

The equation is:

  • Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
  • Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Once you calculate your BMR, you can multiply it by an activity factor to plan caloric intake, but this calculator focuses strictly on the resting baseline so you understand the minimum energy your body consumes.

Basal Metabolic Rate Calculator

Realistic Examples

Example 1: A 35-year-old male who weighs 78 kg and stands 180 cm tall has a BMR around 1,785 kcal/day, which becomes the foundation for any energy planning.

Example 2: A 29-year-old female weighing 62 kg at 165 cm tall has a BMR near 1,440 kcal/day, showing how height and sex affect the resting burn.

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