BMR Calculator – Find Your Basal Metabolic Rate

What Is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs just to keep you alive at complete rest — powering your heartbeat, breathing, brain function, and cell repair. It doesn't include any calories burned from movement, exercise, or digestion.

Formula Used (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

This equation is widely regarded by nutrition professionals as more accurate than older formulas like Harris-Benedict, especially for modern body compositions.

How to Use This BMR Calculator

Select your unit system and gender, then enter your age, weight, and height. Click "Calculate BMR" to instantly see how many calories your body burns at rest each day.

BMR vs. TDEE — What's the Difference?

BMR only reflects resting calorie burn. To find out how many calories you burn in a full day including activity, multiply your BMR by an activity factor — or use our TDEE Calculator to get that number instantly.

Frequently Asked Questions

What is a normal BMR?

BMR varies by age, weight, height, and gender, but most adults fall somewhere between 1,200 and 2,000 calories per day.

Can I lose weight by only tracking BMR?

Not directly — BMR is just your resting burn. To manage weight, you need your total daily calories (TDEE), which includes activity on top of BMR.

Does muscle mass affect BMR?

Yes, muscle tissue burns more calories at rest than fat tissue, so people with more muscle mass typically have a higher BMR.

Why is BMR lower for women in the formula?

Women generally have a higher body fat percentage and less muscle mass on average than men of the same weight, which lowers resting energy needs.