BMR Calculator – Calculate Your Basal Metabolic Rate
Find Out How Many Calories Your Body Needs Daily
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like breathing, circulation, and cell production while at rest. Our BMR Calculator helps you determine your daily calorie needs based on your age, gender, weight, and height.
What is BMR (Basal Metabolic Rate)?
BMR represents the minimum energy your body requires to function when at complete rest. It accounts for:
✅ Heart rate & breathing
✅ Cell repair & growth
✅ Temperature regulation
Understanding your BMR helps in weight management, whether your goal is to lose weight, maintain weight, or gain muscle.
How to Use the BMR Calculator?
- Enter your weight – in kilograms (kg) or pounds (lbs).
- Enter your height – in centimeters (cm) or feet & inches.
- Select your age and gender – as BMR varies between men and women.
- Click “Calculate BMR” – Instantly get your daily calorie needs at rest.
✅ Accurate BMR Calculation Based on Scientific Formulas
✅ Uses Harris-Benedict & Mifflin-St Jeor Equations
✅ Perfect for Weight Loss, Maintenance & Muscle Gain
How is BMR Calculated?
The Mifflin-St Jeor Equation is the most accurate formula used for BMR:
🔹 For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
🔹 For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Once you know your BMR, you can adjust your calorie intake based on your activity level to achieve your health goals.
BMR & Daily Calorie Needs Based on Activity Level
| Activity Level | Multiplier | Total Daily Calories |
|---|---|---|
| Sedentary (little/no exercise) | BMR × 1.2 | Minimal daily movement |
| Lightly Active (1-3 days exercise) | BMR × 1.375 | Light workouts or daily activity |
| Moderately Active (3-5 days exercise) | BMR × 1.55 | Moderate workouts |
| Very Active (6-7 days exercise) | BMR × 1.725 | Intense daily workouts |
| Super Active (Athlete/Physical Job) | BMR × 1.9 | Extreme activity level |
💡 Tip: If you want to lose weight, reduce your calorie intake below your total daily calorie needs. If you want to gain muscle, increase your calorie intake while maintaining a high protein diet and strength training.
Why Should You Use a BMR Calculator?
- Helps in creating a personalized diet plan.
- Supports weight loss, muscle gain, and weight maintenance.
- Provides an accurate estimation of your calorie needs.
Calculate Your BMR & Take Control of Your Health!
Use our BMR Calculator to understand your daily calorie needs and optimize your fitness and nutrition plan.