How to Use This BMR Calculator

1. Enter your Age (years)
2. Enter your Height (in centimeters)
3. Enter your Weight (in kilograms)
4. Select your Gender (Male or Female)
5. Adjust the Activity Level slider — from Sedentary to Athlete
6. Click Calculate My Metabolic Rate or adjust any input — results update instantly

How BMR is Calculated (Mifflin-St Jeor Formula)

This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula for most adults:

Male: BMR = (10 × weight in kg) + (6.25 × height in cm) — (5 × age) + 5
Female: BMR = (10 × weight in kg) + (6.25 × height in cm) — (5 × age) — 161

Your Total Daily Energy Expenditure (TDEE) = BMR × Activity Multiplier

Real Example

Inputs:

• Age: 30 years
• Height: 170 cm (5’7″)
• Weight: 70 kg (154 lbs)
• Gender: Male
• Activity Level: Moderate (exercise 3-5 days/week)

Results:

• BMR: 1,618 calories/day (energy at complete rest)
• Maintenance Calories (Sedentary): 1,942 calories/day
• Light Activity: 2,225 calories/day
• Moderate Activity: 2,508 calories/day
• Active: 2,791 calories/day

Why Use This BMR Calculator?

• ✅ Scientifically Accurate — Uses Mifflin-St Jeor equation (most reliable for general population)
• ✅ Gender-Specific Formula — Accounts for metabolic differences between men and women
• ✅ 5 Activity Levels — From sedentary to athlete, with visual bar chart
• ✅ Visual Metabolic Chart — See your BMR vs TDEE at different activity levels
• ✅ Free & Unlimited — No signup required
• ✅ Mobile Friendly — Works perfectly on phones, tablets, and desktops

Frequently Asked Questions

What is BMR (Basal Metabolic Rate)?

BMR is the number of calories your body burns at complete rest to maintain basic life functions — breathing, circulation, cell production, temperature regulation. It accounts for 60-75% of total daily calories burned.

What’s the difference between BMR and TDEE?

BMR = calories burned at complete rest.
TDEE (Total Daily Energy Expenditure) = BMR + calories burned through daily activities and exercise. This calculator shows both.

What activity multiplier should I use?

Activity level guidelines:
– Sedentary (1.2): Little or no exercise, desk job
– Light (1.375): Light exercise 1-3 days/week
– Moderate (1.55): Moderate exercise 3-5 days/week
– Active (1.725): Hard exercise 6-7 days/week
– Athlete (1.9): Very hard exercise & physical job

Is BMR accurate for everyone?

The Mifflin-St Jeor formula is accurate for most adults. However, BMR can vary based on muscle mass, genetics, hormones, and medical conditions. Athletes with high muscle mass may have higher BMR; older adults may have lower BMR.

How can I increase my BMR?

To naturally increase BMR:
– Build muscle mass (muscle burns more calories than fat)
– Eat adequate protein
– Stay hydrated
– Get quality sleep
– Avoid extreme calorie restriction

Related Health & Fitness Calculators

• BMI Calculator — Check your Body Mass Index
• Calorie Burn Calculator — Estimate calories burned during exercise
• Macro Nutrient Calculator — Plan your protein, carbs, and fats
• Water Intake Calculator — Find your daily hydration needs
• Body Fat Calculator (Navy Method) — Estimate body fat percentage

Medical Disclaimer: This BMR calculator provides estimates for informational purposes only. Individual metabolic rates vary based on genetics, muscle mass, hormones, and health conditions. Consult a healthcare professional or registered dietitian for personalized nutrition and weight management advice.