Introduction
Understanding how to calculate BMR can help you manage your weight, plan your diet, and improve overall health. BMR (Basal Metabolic Rate) represents the number of calories your body needs to perform basic functions while at rest.
In this guide, you’ll learn:
- What BMR means
- Why BMR is important
- How to calculate BMR manually
- BMR formulas for men and women
- How to calculate calories using BMR
You can instantly calculate your BMR here: Online BMR Calculator
What Is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns each day at complete rest to maintain essential functions such as:
- Breathing
- Blood circulation
- Cell repair
- Body temperature regulation
Even if you stay in bed all day, your body still burns calories — that’s your BMR.
Why BMR Is Important
Knowing your BMR helps you:
- Understand daily calorie needs
- Plan weight loss or weight gain
- Create effective diet plans
- Improve fitness goals
BMR is the foundation for calculating how many calories you should eat daily.
How to Calculate BMR (Formula)
One of the most commonly used formulas is the Mifflin-St Jeor Equation.
- BMR Formula for Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- BMR Formula for Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Example: How to Calculate BMR
- Example (Male): Weight: 70 kg, Height: 175 cm, Age: 25 years
- BMR = (10 × 70) + (6.25 × 175) − (5 × 25) + 5
- BMR = 700 + 1093.75 − 125 + 5
- BMR ≈ 1674 calories/day
- This means the body needs about 1674 calories per day at rest.
BMR vs TDEE (Daily Calories)
BMR shows calories needed at rest, but daily calorie needs depend on activity level. To calculate daily calories, BMR is multiplied by an activity factor.
Use this tool to estimate your daily calorie needs: Online Calorie Calculator
Factors That Affect BMR
Several factors influence BMR:
- Age (decreases with age)
- Gender
- Body composition
- Muscle mass
- Genetics
People with more muscle generally have a higher BMR.
Use an Online BMR Calculator
Manual calculations can be time-consuming. The easiest and most accurate way is using an online tool. Free Online BMR Calculator
You can explore more health and daily-use calculators here: Daily Life Calculators
Tips to Improve Your Metabolism
- Increase muscle mass through strength training
- Eat enough protein
- Stay physically active
- Get quality sleep
- Avoid extreme calorie restriction
FAQ’S
BMR means Basal Metabolic Rate, the calories your body burns at rest.
BMR is calculated using formulas based on weight, height, age, and gender.
No. BMR is resting calories. Total calorie needs depend on activity level.
Yes, you can use this tool: Online BMR Calculator
Yes, knowing your BMR helps you plan calorie intake for weight loss or gain.
Conclusion
Now that you understand what BMR means and how to calculate BMR, you can make smarter decisions about your diet and fitness. Use BMR as a base and adjust calories based on activity level for best results.
Try our BMR and calorie calculators to stay on track with your health goals.
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