Basal Metabolic Rate (BMR) Calculator
Calculate your resting calorie burn using the Revised Harris-Benedict Equation.
Calories per day at complete rest.
What is Basal Metabolic Rate (BMR)?
Your Basal Metabolic Rate (BMR) is the minimum number of calories your body requires to perform life-sustaining functions while at rest. Even when you are sleeping or sitting perfectly still, your body is burning energy to support vital organs like the heart, lungs, kidneys, and brain, as well as maintaining body temperature and cell production.
Understanding your BMR is the foundation of any successful nutrition or fitness plan. If you know how many calories you burn just by existing, you can more accurately determine how many calories you should consume to lose, maintain, or gain weight.
The Revised Harris-Benedict Formula
This calculator utilizes the Revised Harris-Benedict Equation, which is one of the most widely accepted methods for estimating caloric needs. The formulas used are:
- Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
- Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
Example BMR Calculations
| Profile | Weight | Height | Age | Estimated BMR |
|---|---|---|---|---|
| Male | 85 kg | 180 cm | 35 | 1,891 kcal/day |
| Female | 60 kg | 165 cm | 28 | 1,392 kcal/day |
| Male | 70 kg | 175 cm | 25 | 1,724 kcal/day |
How to Use Your BMR Result
Your BMR is the baseline. To find your Total Daily Energy Expenditure (TDEE), you must multiply your BMR by an activity factor:
- Sedentary (little to no exercise): BMR x 1.2
- Lightly active (1-3 days/week): BMR x 1.375
- Moderately active (3-5 days/week): BMR x 1.55
- Very active (6-7 days/week): BMR x 1.725
- Extra active (Physical job + training): BMR x 1.9
To lose weight, aim for a caloric intake below your TDEE. To gain muscle, aim for a surplus.