BMR Calculator
Estimate your Basal Metabolic Rate using Mifflin–St Jeor or Harris–Benedict (revised). Optionally see TDEE by choosing an activity level.
Inputs
Tip: Press Enter to calculate, or Ctrl/Cmd+Enter to calculate from anywhere within this tool.
Results
Enter your details and click Calculate to see your BMR.
Introduction
The online BMR calculator helps you estimate your Basal Metabolic Rate in seconds. Your BMR represents the number of calories your body needs to function at rest. By understanding your BMR, you can better manage weight goals, optimize workouts, and balance your nutrition plan effectively.
What Is a BMR Calculator?
A BMR (Basal Metabolic Rate) calculator measures how much energy your body needs for basic functions like breathing, circulation, and cell repair. It gives you a foundation for determining your total daily energy expenditure (TDEE), which includes all physical activities.
Knowing your BMR allows you to make smarter dietary decisions, ensuring you eat the right number of calories for your fitness goals—whether it’s losing fat, maintaining weight, or gaining muscle.
How to Use the Online BMR Calculator
Step-by-step instructions:
- Select your units: Choose between Metric (kg, cm) or Imperial (lbs, inches).
- Enter your sex, age, height, and weight: Accurate inputs ensure precise results.
- Choose the formula: You can select Mifflin–St Jeor or Harris–Benedict (revised).
- Set your activity level: This option helps estimate your Total Daily Energy Expenditure (TDEE).
- Click “Calculate”: Instantly view your results. You can also download results in CSV or JSON format for easy tracking.
Tip: The calculator also lets you copy your results or reset the inputs for another calculation.
Understanding Your BMR and TDEE
The Mifflin–St Jeor equation is widely considered the most accurate modern method for estimating BMR.
Formula (Mifflin–St Jeor):
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
The Harris–Benedict formula is another classic approach, revised for improved accuracy. Once your BMR is known, you multiply it by your activity factor to estimate your TDEE:
- Sedentary: ×1.2
- Light activity: ×1.375
- Moderate (3–5 days/week): ×1.55
- Active (6–7 days/week): ×1.725
- Very active: ×1.9
Why Knowing Your BMR Matters
Your Basal Metabolic Rate affects everything from energy levels to fat loss efficiency. Knowing it helps you:
- Create personalized calorie goals.
- Prevent under- or overeating.
- Optimize workouts for better performance.
- Track metabolism changes as you gain or lose weight.
A correct BMR value helps you achieve a balanced lifestyle without unnecessary dieting stress.
Tips to Improve Your Metabolism
- Stay active: Regular exercise increases metabolic rate.
- Eat enough protein: Helps preserve muscle and boosts calorie burn.
- Sleep well: Poor sleep can slow metabolism.
- Stay hydrated: Water supports metabolic processes.
- Avoid crash diets: They reduce your BMR over time.
FAQs About BMR Calculation
The calculator uses the latest Mifflin–St Jeor and revised Harris–Benedict formulas, known for their accuracy in modern nutrition science
BMR is your baseline calorie need; TDEE includes your daily activity and exercise
Recalculate every 3–6 months or after significant changes in weight, age, or activity level
Yes, factors like age, muscle mass, and lifestyle can alter your metabolic rate
They’re similar, but RMR includes minimal activity; BMR is measured under stricter rest conditions
Conclusion
Our online BMR calculator makes it easy to understand your body’s energy needs. By tracking your BMR and adjusting for activity levels, you can make informed choices about your health, fitness, and diet goals. Try it now and take control of your daily calorie management!
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