BMR Calculator - Basal Metabolic Rate Calculator
Calculate your Basal Metabolic Rate (BMR) instantly. Understand how many calories your body burns at rest. Free BMR calculator for men and women.
Formula to Calculate BMR and RMR
There are 2 equations that are commonly used to calculate BMR/RMR. They are Mifflin-St Jeor Equation and Harris-Benedict Equation.
Mifflin-St Jeor Equation for RMR
- It is a revised equation for calculating resting energy requirements.
- Mifflin-St Jeor Formula for Men
RMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5 - Mifflin-St Jeor Formula for Women
RMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Harris-Benedict Equation for BMR
- It provides an estimate of basic minimum calories needed and this is useful input for those into weight loss to avoid getting into issues related to low RMR and Low BMR and ensure minimum calorie intake is maintained.
- Harris-Benedict BMR Formula for Men
BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years) - Harris-Benedict BMR Formula for Women
BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
Is BMR and RMR same?
They are almost similar. Both BMR and RMR represent the calories needed by our body in resting state. They differ in the part of what activities are included as part of a resting state.
The basal functions are digestion, circulation, respiration, sleeping and so on...
Resting Metabolic Rate includes all of the basic body functions and in addition involves getting up, lying down, eating, drinking and moving around minimally without any exercise.
BMR is computed by Harris-Benedict Equation. RMR is computed by Mifflin-St Jeor equation.
RMR will always be slightly higher than BMR as it includes few additional functions. Also RMR may represent a more accurate measure of energy /calorie requirement at resting state as it covers the bare minimal functions that need to be taken care of.
Resting Metabolic Rate Table for Women
These are average guideline values and not to be taken as absolute reference
| Age | Calories Burnt per day at rest (kcal / day) |
|---|---|
| 19–30 | 1,800–2,400 |
| 31–40 | 1,800–2,200 |
| 41–50 | 1,800–2,200 |
| 51–60 | 1,600–2,200 |
| 61–70 | 1,600–2,000 |
| 71+ | 1,600–2,000 |
Resting Metabolic Rate Table for Men
These are average guideline values and not to be taken as absolute reference
| Age | Calories Burnt per day (kcal / day) |
|---|---|
| 19–30 | 2,400–3,000 |
| 31–40 | 2,400–3,800 |
| 41–50 | 2,200–2,800 |
| 51–60 | 2,200–2,800 |
| 61–70 | 2,000–2,600 |
| 71+ | 2,000–2,600 |
Calculate your Basal Metabolic Rate (BMR) to understand the minimum number of calories your body needs to function at rest. BMR is the starting point for calculating your Total Daily Energy Expenditure (TDEE) and planning nutrition for weight loss, maintenance, or muscle gain.
How to Use
- Enter your gender, age, height, and weight
- Select your activity level (optional, for TDEE)
- Click "Calculate BMR" to see your results
- View your daily calorie needs for maintenance, weight loss, and weight gain
- Use the results to plan your diet and exercise
Features
- Uses Mifflin-St Jeor and Harris-Benedict equations
- Supports metric (kg/cm) and imperial (lb/ft/in) units
- Calculates daily calorie needs based on activity
- Provides customized weight loss calories
- Explains the science behind metabolic rate
- Mobile-friendly and fast
Common Use Cases
- Diet planning and nutrition management
- Understanding metabolism
- Weight loss strategy
- Muscle gain and bulking
- Fitness tracking
Tips & Best Practices
BMR accounts for 60-75% of your daily calorie burn
Activity level multiplies your BMR to get TDEE
Muscle mass increases BMR (burn more at rest)
BMR decreases slightly as you age
Do not eat below your BMR without medical supervision