bmr Calculator

What Is BMR?

Basal Metabolic Rate (BMR) represents the number of calories your body requires to maintain basic physiological functions—such as breathing, circulation, and cell production—while at complete rest. It accounts for 60–70% of your total daily calorie expenditure.

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is your BMR adjusted for physical activity. It reflects the total calories you burn in a day, including exercise, work, and other movements.

How to Use the BMR Calculator

1. Enter Personal Information

   • Select your gender

   • Input your age, height, and weight

   • Choose between metric (cm/kg) or imperial (inches/lbs) units

2. Select Activity Level

   • Sedentary (little to no exercise)

   • Lightly active (light exercise 1–3 days/week)

   • Moderately active (moderate exercise 3–5 days/week)

   • Very active (intense exercise 6–7 days/week)

   • Extremely active (strenuous exercise & physical job)

3. Choose Calculation Method

   • Mifflin-St Jeor (Recommended) – Most accurate for most people

   • Harris-Benedict (Original) – Older formula, slightly less precise

   • Katch-McArdle – Requires body fat percentage (best for lean individuals)

4. Click “Calculate BMR & TDEE”

   • View your BMR (calories at rest)

   • See your TDEE (calories based on activity)

   • Get personalized calorie goals for weight loss or gain

Understanding Your Results

• BMR – The minimum calories needed to sustain basic bodily functions.

• TDEE – Your maintenance calories based on activity level.

• Weight Loss/Gain Recommendations – Adjust calorie intake based on your goals.

Why Is BMR Important?

Knowing your BMR helps you:

• Set realistic weight loss or muscle gain targets

• Avoid extreme calorie deficits that harm metabolism

• Maintain energy levels by eating enough to support bodily functions

Factors Affecting BMR

• Age – Metabolism slows with age

• Gender – Men typically have higher BMR due to more muscle mass

• Body Composition – Muscle burns more calories than fat

• Hormones – Thyroid function impacts metabolic rate

Tips for a Healthy Metabolism

• Strength Training – Build muscle to increase BMR

• Protein Intake – Supports muscle maintenance

• Adequate Sleep – Poor sleep disrupts metabolism

• Hydration – Water supports metabolic processes

Use this BMR calculator to make informed decisions about your diet and fitness plan. Remember, these are estimates—individual variations may apply. For personalized advice, consult a nutritionist or healthcare provider.