A good BMR depends on age, gender, and body composition. Higher BMR means more calories burned at rest.

How can I increase my BMR?

Build muscle through resistance training, exercise regularly, eat adequate protein (1.6–2.2 g/kg), and stay active throughout the day.

BMR Calculator — Free Basal Metabolic Rate Estimator

Q: Can BMR change over time?

Yes, BMR decreases about 1–2% per decade after age 30, primarily due to loss of muscle mass.

How to Use This BMR Calculator

Using our BMR calculator is simple and takes less than a minute:

Enter your weight — in kg (or lbs)
Add your height — in cm (or ft/in)
Input your age — in years
Select your gender — male or female
View your result — BMR updates instantly

Your result shows exactly how many calories your body needs at rest. No need to click calculate—the BMR updates automatically as you type.

What is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain basic life functions—breathing, circulation, cell production, and temperature regulation. Even when you're asleep, your body is working.

In simple terms: Your BMR is the minimum calories needed to survive. This accounts for roughly 60–75% of the calories most people burn daily.

Understanding your BMR complements other health metrics. Use our BMI Calculator alongside BMR for a complete picture of your body composition.

BMR Formula Explained

This calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate BMR formula for the general population:

BMR = 10W + 6.25H − 5A + s

W = Weight (kg) | H = Height (cm) | A = Age (years) s = +5 for men | −161 for women

The Mifflin-St Jeor equation was developed in 1990 and predicts BMR within ±10% accuracy for most adults.

Why is BMR Important?

Understanding your BMR is the foundation of any effective diet or fitness plan:

1 Plan your daily calorie intake
BMR tells you the absolute minimum your body needs
2 Create a calorie deficit for weight loss
Eat below your BMR + activity needs to lose weight
3 Build muscle efficiently
Know your baseline to ensure adequate fuel for growth
4 Maintain your current weight
Eating at BMR + activity level keeps weight stable

BMR vs TDEE: What's the Difference?

Term	Definition
BMR	Calories burned at complete rest
TDEE	Total calories burned including all activity

Your TDEE = BMR × Activity Multiplier (typically 1.2–1.9). After calculating BMR, use our Calorie Calculator to find your total daily energy expenditure.

For a complete picture of your health, also check your BMI Calculator to understand if your weight falls in a healthy range.

Using BMR for Weight Loss

To lose weight, you need to consume fewer calories than your body burns. Here's how it works:

Example for a moderately active person:

BMR	1,500 calories
+ Daily Activity	+ 500 calories
Total (TDEE)	2,000 calories

To lose ~1 lb (0.5 kg) per week: Eat around 1,500–1,700 calories/day (500-calorie deficit). Use our Macros Calculator to plan your protein, carbs, and fat intake.

⚠️ Never eat below your BMR for extended periods—this can cause muscle loss and metabolic slowdown.

Frequently Asked Questions

A good BMR depends on your age, gender, and body composition. Higher BMR means your body burns more calories at rest. Generally, men have higher BMR than women, and younger people have higher BMR than older adults.

This calculator uses the Mifflin-St Jeor equation, which predicts BMR within ±10% for most people. Harris-Benedict tends to overestimate by 5–15%, while Katch-McArdle is most accurate when you know your exact body fat percentage.

Yes. BMR decreases about 1–2% per decade after age 30, primarily due to loss of muscle mass. BMR also temporarily decreases after prolonged calorie restriction as your body adapts. Strength training can help counteract this decline.

Build muscle through resistance training (muscle burns 3× more calories than fat at rest), exercise regularly, eat adequate protein (1.6–2.2 g/kg), and stay active throughout the day. Each pound of muscle adds approximately 6–10 calories burned per day. Use our Body Fat Calculator to track your progress.

🔥 Start Now

Use the BMR calculator above to calculate your daily calorie needs and take the first step toward better health and fitness.