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Basal Metabolic Rate (BMR) Calculator

Male Female

Your Estimated BMR

Calories per day

Maintenance Calories based on activity:

  • Sedentary:
  • Light Exercise:
  • Moderate Exercise:
  • Active:
function calculateBMR() { var gender = document.getElementById("gender").value; var weight = parseFloat(document.getElementById("weight").value); var height = parseFloat(document.getElementById("height").value); var age = parseFloat(document.getElementById("age").value); var resultDiv = document.getElementById("bmr-result-container"); var bmrDisplay = document.getElementById("bmr-value"); if (isNaN(weight) || isNaN(height) || isNaN(age) || weight <= 0 || height <= 0 || age <= 0) { alert("Please enter valid positive numbers for weight, height, and age."); return; } var bmr = 0; // 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 roundedBMR = Math.round(bmr); bmrDisplay.innerHTML = roundedBMR.toLocaleString(); document.getElementById("sedentary-val").innerText = Math.round(bmr * 1.2).toLocaleString() + " kcal"; document.getElementById("light-val").innerText = Math.round(bmr * 1.375).toLocaleString() + " kcal"; document.getElementById("moderate-val").innerText = Math.round(bmr * 1.55).toLocaleString() + " kcal"; document.getElementById("active-val").innerText = Math.round(bmr * 1.725).toLocaleString() + " kcal"; resultDiv.style.display = "block"; resultDiv.scrollIntoView({ behavior: 'smooth' }); }

Understanding Your Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the minimum number of calories your body requires to function while at complete rest. Even when you are sleeping or sitting perfectly still, your body is burning energy to perform vital tasks such as breathing, circulating blood, controlling body temperature, and growing cells.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, which is currently considered the most accurate standard for predicting BMR. The formula differs slightly based on biological sex because muscle mass and body composition vary between men and women.

  • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
  • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

How to Use BMR for Weight Management

Once you know your BMR, you can calculate your Total Daily Energy Expenditure (TDEE). This is the total number of calories you burn each day based on your physical activity levels. To lose weight, you generally need to consume fewer calories than your TDEE. To gain weight, you consume more.

Realistic Example:

Imagine a 30-year-old male who weighs 80kg and is 180cm tall.
Calculation: (10 × 80) + (6.25 × 180) – (5 × 30) + 5 = 1,780 calories.
If he has a sedentary office job, his maintenance calories would be roughly 1,780 × 1.2 = 2,136 calories per day.

Factors That Influence Your BMR

Several variables can shift your metabolic rate up or down:

  • Muscle Mass: Muscle tissue burns more calories than fat tissue, even at rest. Increasing your muscle mass through strength training will raise your BMR.
  • Age: Metabolic rate typically decreases as you get older due to the loss of lean muscle tissue and hormonal changes.
  • Genetics: Some individuals naturally have a "faster" or "slower" metabolism due to inherited traits.
  • Pregnancy: Creating a new life significantly increases the body's energy requirements, thereby raising BMR.

Note: This calculator provides an estimate. For medical advice or professional nutrition planning, always consult with a registered dietitian or healthcare provider.

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