BMR Calculator

Understanding Your Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR) represents the number of calories your body needs to perform essential life functions while at rest — such as breathing, circulation, brain activity, and cell repair. It’s the foundation of your metabolism and a key factor in calculating how many calories you need daily to maintain, lose, or gain weight.

Formula (Mifflin-St Jeor Equation):
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Knowing your BMR helps you estimate your daily calorie requirements and tailor your diet or workout plan effectively.

Why Knowing Your BMR Matters

Understanding your Basal Metabolic Rate is essential for effective weight management. Your BMR makes up about 60–70% of your total daily energy expenditure, meaning it has a major impact on your metabolism and how efficiently your body burns calories.

Whether your goal is weight loss, muscle gain, or maintenance, your BMR provides the baseline for calculating your ideal calorie intake. By combining BMR with your TDEE (Total Daily Energy Expenditure), you can fine-tune your nutrition and fitness strategy for better results.

Key Factors That Affect Your BMR

Several biological and lifestyle factors can influence your Basal Metabolic Rate:

• Age: BMR decreases as you age due to muscle loss and slower metabolism.
• Gender: Men generally have higher BMRs than women because of greater muscle mass.
• Body Composition: Muscle tissue burns more calories at rest than fat tissue.
• Genetics: Your inherited metabolic rate plays a role in how quickly you burn calories.
• Hormones: Thyroid and other hormonal imbalances can affect your metabolism.
• Climate & Temperature: Colder environments may increase your calorie burn as the body maintains heat.

How to Use BMR for Your Fitness and Weight Goals

Once you know your BMR (Basal Metabolic Rate), multiply it by your activity level to find your TDEE (Total Daily Energy Expenditure). This gives you the total calories you burn per day.

• To Lose Weight: Eat fewer calories than your TDEE (calorie deficit).
• To Gain Weight: Eat more calories than your TDEE (calorie surplus).
• To Maintain Weight: Match your calorie intake to your TDEE.

You can also use tools like the Macros Calculator to find the right balance of protein, carbs, and fats for your calorie goal.

Explore Related Fitness Calculators

Use these additional health and fitness tools to better understand your body and energy needs:

• TDEE Calculator – Calculate your total daily calorie burn.
• Body Fat Calculator – Estimate your body fat percentage.
• Ideal Weight Calculator – Find your healthy weight range.
• Macros Calculator – Determine optimal nutrient intake.
• BMI Calculator – Understand your body mass index category.