Basal Metabolic Rate (BMR) Calculator
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions while at complete rest. These functions include breathing, blood circulation, cell production, nutrient processing, and maintaining body temperature. BMR accounts for roughly 60–75% of your total daily calorie expenditure.
BMR varies between individuals based on age, weight, height, gender, and body composition. As you age, your BMR typically decreases due to loss of muscle mass. Understanding your BMR is the foundation for creating effective nutrition plans, whether your goal is weight loss, muscle gain, or maintenance. Combined with an activity factor, BMR helps calculate your Total Daily Energy Expenditure (TDEE).
How it works
Mifflin-St Jeor equation: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + s, where s is +5 for males and −161 for females. This is considered the most accurate BMR formula for most people.
Use cases
- Establishing a calorie baseline for weight loss or gain plans
- Understanding your minimum daily caloric needs
- Comparing metabolic rates before and after fitness programs
- Supporting clinical nutrition assessments and dietary planning