BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Perfect for weight management, fitness goals, and nutrition planning.
Calculate Your BMR
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Understanding BMR and Metabolism
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest. It's the minimum energy requirement for your body's survival.
What is BMR?
Your BMR represents the calories burned for:
- 🫀 Heart function - Circulating blood
- 🧠 Brain activity - Neural processes
- 💨 Breathing - Lung function
- 🌡️ Body temperature - Thermoregulation
- 🔬 Cell production - Tissue repair and growth
BMR Factors
⚤ Gender
Men typically have higher BMR due to greater muscle mass
📏 Age
BMR decreases with age as muscle mass declines
⚖️ Weight
Higher body weight generally means higher BMR
📏 Height
Taller people have more surface area and higher BMR
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, considered one of the most accurate BMR formulas:
Women: BMR = 10W + 6.25H - 5A - 161
Where: W = weight in kg, H = height in cm, A = age in years
Activity Levels and TDEE
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Very hard exercise & physical job |
Typical BMR Ranges
| Age Group | Male BMR | Female BMR |
|---|---|---|
| 18-25 years | 1,600-2,200 cal | 1,400-1,800 cal |
| 26-35 years | 1,600-2,000 cal | 1,400-1,700 cal |
| 36-45 years | 1,500-1,900 cal | 1,300-1,600 cal |
| 46-55 years | 1,400-1,800 cal | 1,200-1,500 cal |
| 56+ years | 1,300-1,700 cal | 1,100-1,400 cal |
Weight Management Applications
- ⚖️ Weight Loss: Create 500-1,000 calorie deficit per day
- 📈 Weight Gain: Add 300-500 calories above TDEE
- ⚖️ Maintenance: Match calories to TDEE
- 💪 Muscle Building: Higher protein intake with slight surplus
Important Considerations
⚠️ Disclaimer: This calculator provides estimates only. Individual metabolism can vary based on genetics, muscle mass, hormonal factors, and other variables. Consult a healthcare professional for personalized nutrition and fitness advice.
Maximizing Your Metabolism
- 💪 Build Muscle: Increase muscle mass through resistance training
- 🏃 Stay Active: Regular exercise boosts metabolic rate
- 🥗 Eat Protein: Protein requires more energy to digest
- 💧 Stay Hydrated: Proper hydration supports metabolism
- 😴 Get Sleep: Quality sleep maintains metabolic health