BMR Calculator
Your body burns this many calories at complete rest.
How to Use
- Enter your age, gender, weight, and height.
- Click "Calculate BMR" to get your basal metabolic rate instantly.
- Use this number to plan your daily calorie intake.
Why It Matters
BMR is the foundation for determining your daily calorie needs. Whether you want to maintain, lose, or gain weight, knowing your BMR helps you make informed decisions about your nutrition and fitness goals.
Understanding Results
A higher BMR means your body burns more calories at rest, indicating a faster metabolism. Factors like muscle mass, age, and genetics all influence your BMR. Use this number as a baseline - your actual calorie needs will be higher when you factor in physical activity.
Healthy Tips
- Build muscle through strength training to boost your BMR naturally.
- Eat protein-rich foods to support muscle maintenance and increase thermic effect.
- Get 7-9 hours of quality sleep - poor sleep can lower metabolism.
- Stay hydrated - even mild dehydration can slow metabolism.
- Consult a healthcare provider before making significant dietary changes.
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production.
How is BMR calculated?
BMR is calculated using the Mifflin-St Jeor equation: For men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161.
What is a good BMR?
A 'good' BMR varies by age, gender, weight, and muscle mass. Generally, a higher BMR means a faster metabolism. Average BMR for adult women is around 1400 calories, for men around 1700 calories.
Can BMR change over time?
Yes, BMR changes with age, weight changes, muscle gain or loss, and hormonal changes. It typically decreases with age but can be increased by building muscle mass.
How accurate is this BMR calculator?
This calculator uses the Mifflin-St Jeor equation, which is 90% accurate for most people. Individual results may vary based on muscle mass, genetics, and other factors.
What is the difference between BMR and RMR?
BMR (Basal Metabolic Rate) is measured in a dark room after 8 hours of sleep and 12 hours of fasting. RMR (Resting Metabolic Rate) is less strict. BMR is typically 10% lower than RMR.
How do I use BMR for weight loss?
To lose weight, consume fewer calories than your total daily energy expenditure (TDEE), which includes your BMR plus activity calories. A deficit of 500-1000 calories per day leads to 1-2 pounds loss per week.
Does age affect BMR?
Yes, BMR decreases by about 1-2% per decade after age 20 due to muscle loss and hormonal changes. Strength training can help maintain BMR with age.
Can exercise increase BMR?
Yes, especially strength training. Building muscle increases your resting metabolic rate because muscle tissue burns more calories than fat tissue, even at rest.
What factors affect BMR?
Key factors include: age, gender, weight, height, body composition (muscle vs fat), genetics, hormones, diet (starvation lowers BMR), and environmental temperature.
Is BMR the same for men and women?
No, men typically have higher BMR than women because they generally have more muscle mass and less body fat. The difference is usually 5-10%.
How do I calculate my TDEE from BMR?
Multiply your BMR by an activity factor: Sedentary (1.2), Light activity (1.375), Moderate (1.55), Very active (1.725), or Extra active (1.9).
Can certain foods increase BMR?
Protein-rich foods temporarily increase BMR through the thermic effect of food (TEF). Caffeine and green tea may also slightly boost metabolism temporarily.
What is the Katch-McArdle formula?
This formula calculates BMR using lean body mass: BMR = 370 + (21.6 × lean body mass in kg). It's more accurate for athletes but requires knowing body fat percentage.
How often should I recalculate my BMR?
Recalculate after significant weight changes (5-10 pounds), major changes in muscle mass, or every few months as you age.