BMR - 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.
Energy equilibrium
Weight loss target
Muscle growth goal
| Formula Used | Calculated BMR | Description |
|---|---|---|
| Mifflin-St Jeor (RMR) | 1618 KCal | Modern standard for healthy adults |
| Harris-Benedict (BMR) | 1672 KCal | Classic accurate metabolic estimate |
| Unified Average BMR | 1645 KCal | Optimized baseline for TDEE |
Understanding Your Metabolism
BMR vs. RMR: The Difference
While often used interchangeably, BMR (Basal Metabolic Rate) is measured under strict laboratory conditions (fasted, perfect environment), while RMR (Resting Metabolic Rate) represents your burn during normal resting states. Our calculator provides a unified average for real-world application.
The Formulas
We use the Mifflin-St Jeor and Harris-Benedict equations. These models consider your age, height, gender, and weight to estimate the energy required for basic functions like breathing, circulation, and cell production.
TDEE & Activity
Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your physical activity level. Understanding your TDEE is critical for weight management—consume fewer calories than your TDEE to lose weight, and more to gain.
Typical RMR: Women
| Age Range | Average Calories |
|---|---|
| 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 |
Typical RMR: Men
| Age Range | Average Calories |
|---|---|
| 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
