Calculate Your BMR
Your Results
Your Calorie Needs Analysis
Daily Calorie Goals for Different Objectives
How to Use This BMR Calculator
Our BMR calculator is designed to be simple and effective. It helps you understand your body’s baseline energy needs so you can make informed decisions about your diet and exercise. Follow these steps:
- Select your preferred units: Choose between Metric (cm, kg) or Imperial (inches, lbs).
- Choose your biological gender: This affects the formula used, as body composition differs.
- Enter your current age, height, and weight: These are critical factors in the BMR calculation.
- Select your daily activity level: Be honest here. This is the most significant multiplier for converting your BMR to your TDEE (the calories you actually burn each day).
- Click “Calculate”: Your results will appear instantly.
The calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate method for estimating BMR. A detailed analysis will appear below the calculator with your results.
From BMR to Your Plate: Applying Your Results
Your TDEE is the most important number for managing your weight. It’s your “maintenance calories.” Here’s how to use it to achieve your goals:
For Weight Loss
Create a calorie deficit. A safe and sustainable deficit is typically 15-20% below your TDEE. For example, if your TDEE is 2,500 calories, a target of 2,000-2,125 calories per day is appropriate.
For Weight Maintenance
To maintain your current weight, simply aim to consume your TDEE in calories each day. This supports your health and activity level without causing weight changes.
For Weight Gain
Create a calorie surplus. Aim for a 10-20% surplus above your TDEE. Combine this with adequate protein intake and resistance training to build muscle mass effectively.
BMR Formulas Explained
While several methods exist to estimate Basal Metabolic Rate, this calculator uses the most current and accurate one.
Mifflin-St Jeor Equation (Most Accurate)
Introduced in 1990, studies have shown it to be the most reliable, predicting BMR within 10% of a person’s measured rate more consistently than older formulas like the Harris-Benedict.
Men: (10 × kg) + (6.25 × cm) – (5 × age) + 5
Women: (10 × kg) + (6.25 × cm) – (5 × age) – 161
Beyond Calories: A Note on Macronutrients
While hitting your calorie target (TDEE) is crucial, the composition of those calories—your macronutrients—is vital for health, body composition, and satiety.
- Protein (4 cal/g): Essential for building and repairing muscle. Higher protein intake increases satiety and burns more calories during digestion.
- Fats (9 cal/g): Crucial for hormone production and vitamin absorption. Focus on healthy fats from sources like avocados, nuts, and olive oil.
- Carbohydrates (4 cal/g): The body’s primary source of energy. The remainder of your calories after protein and fat intake should come from carbs.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the energy your body uses for basic functions (breathing, circulation) at rest. It’s the largest part of your daily calorie burn and the baseline for all energy calculations.
BMR is your resting metabolism. TDEE (Total Daily Energy Expenditure) is your BMR plus all calories burned from activity. TDEE is the number you should use to set calorie goals for weight management.
This tool uses the Mifflin-St Jeor formula, which is considered the most accurate BMR estimation method for the general population. While it’s a very reliable estimate, true BMR can only be measured in a lab. For most people, this is an excellent starting point.
For sustainable weight loss, aim to eat about 15-20% fewer calories than your calculated TDEE. This creates a calorie deficit, prompting your body to use stored fat for energy, without being overly restrictive.
Yes. The most effective way to permanently raise your BMR is to build muscle mass through strength training. Muscle tissue is metabolically active and burns more calories at rest than fat tissue does.
Metabolism naturally slows with age, primarily due to a gradual loss of muscle mass (sarcopenia) and hormonal changes. This is why staying active and doing resistance training becomes even more important as you get older.
Recalculate your BMR and TDEE after every 10-15 lbs (or 5-7 kg) of weight change, or if your daily activity level changes significantly. This ensures your calorie targets remain accurate.
Yes, absolutely. A pound of muscle burns about 6-10 calories per day at rest, while a pound of fat burns only 2-3 calories. This is why improving your body composition is so powerful for your metabolism.
Focus on a balanced diet. Protein has the highest thermic effect (you burn more calories digesting it). Fiber-rich foods keep you full. Staying hydrated is also crucial. There are no magic “metabolism-boosting” foods, but a healthy, balanced diet supports its optimal function.
Consistently eating below your BMR is not recommended. It can cause your metabolism to slow down, lead to muscle loss, and cause nutrient deficiencies. Always aim to create a calorie deficit from your TDEE, not your BMR.