About BMR Calculator

Our free BMR (Basal Metabolic Rate) calculator determines the minimum number of calories your body needs to maintain basic physiological functions at rest. This includes breathing, circulation, cell production, nutrient processing, and protein synthesis.

Understanding your BMR is essential for creating effective diet plans, weight management strategies, and fitness goals. It serves as the foundation for calculating your total daily energy expenditure (TDEE).

How to Use the BMR Calculator

1. Enter Your Age: Input your current age in years
2. Select Gender: Choose male or female (affects BMR calculation)
3. Choose Units: Select metric (cm, kg) or imperial (ft/in, lbs)
4. Enter Height: Input your height in the selected unit system
5. Enter Weight: Input your current weight in the selected unit system
6. Calculate BMR: Click "Calculate BMR" to get your result
7. Interpret Results: Use your BMR for diet and fitness planning

BMR Tips & Applications

• Weight Loss: Create a caloric deficit by eating below your TDEE (BMR + activity)
• Weight Gain: Eat above your TDEE to gain weight in a controlled manner
• Maintenance: Eat at your TDEE level to maintain current weight
• Activity Factor: Multiply BMR by activity level (1.2-1.9) for total daily needs
• Regular Updates: Recalculate BMR as your weight and age change
• Professional Guidance: Consult nutritionists for personalized meal planning
• Realistic Goals: Aim for gradual changes (1-2 lbs per week for weight loss)

Understanding BMR

Mifflin-St Jeor Equation: This calculator uses the most accurate formula for BMR calculation, considering gender differences in metabolism.

Factors Affecting BMR: Age, gender, weight, height, muscle mass, genetics, and hormonal factors all influence your metabolic rate.

BMR vs TDEE: BMR is calories at rest; TDEE includes physical activity and is higher than BMR.

Accuracy Note: BMR calculations provide estimates. Individual metabolism can vary by ±10-15% from calculated values.