Basal Metabolic Rate (BMR) Calculator
Calculate your basal metabolic rate and daily calorie needs based on your gender, age, height, weight, and activity level.
Your BMR Results
0Calories/day
Daily calorie needs based on activity level
| Sedentary (little or no exercise) | 0 |
| Light activity (exercise 1-3 times/week) | 0 |
| Moderate activity (exercise 4-5 times/week) | 0 |
| Active (daily exercise or intense 3-4 times/week) | 0 |
| Very active (intense exercise 6-7 times/week) | 0 |
| Extra active (very intense daily or physical job) | 0 |
BMR Breakdown
Your Input Data
| Gender: | – |
| Age: | – |
| Height: | – |
| Weight: | – |
| Body Fat: | – |
| Formula Used: | – |
Energy Distribution
Weight Management Goals
Weight Loss
To lose weight safely (0.5kg/week):
0 Calories/day
500 calorie deficit from maintenance
Maintenance
To maintain current weight:
0 Calories/day
Based on your activity level
Weight Gain
To gain weight (0.5kg/week):
0 Calories/day
500 calorie surplus over maintenance
What is BMR (Basal Metabolic Rate)?
The basal metabolic rate (BMR) is the amount of energy needed while resting in a temperate environment when the digestive system is inactive. It is the equivalent of figuring out how much gas an idle car consumes while parked. In such a state, energy will be used only to maintain vital organs, which include the heart, brain, kidneys, nervous system, intestines, liver, lungs, sex organs, muscles, and skin.
For most people, upwards of ~70% of total energy (calories) burned each day is due to upkeep. Physical activity makes up ~20% of expenditure and ~10% is used for the digestion of food, also known as thermogenesis.
BMR Formulas Used
Mifflin-St Jeor Equation (Most Accurate)
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
Revised Harris-Benedict Equation
For women: BMR = 9.247 × weight(kg) + 3.098 × height(cm) – 4.330 × age + 447.593
Katch-McArdle Formula
Factors Affecting BMR
Muscle Mass
The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body. Anaerobic exercises, such as weight-lifting, build muscle mass and can indirectly lead to a higher BMR.
Age
The more elderly an individual, the lower their BMR, or the lower the minimum caloric intake required to sustain the functioning of their organs.
Genetics
Hereditary traits passed down from ancestors influence BMR.
Weather
Cold environments raise BMR because of the energy required to create a homeostatic body temperature. Likewise, too much external heat can raise BMR as the body expends energy to cool off internal organs.
Diet
Small, routinely dispersed meals increase BMR. On the other hand, starvation can reduce BMR by as much as 30%.
Hormones
Hormonal imbalances can influence metabolism. Thyroxine (T4) and triiodothyronine (T3) are hormones that regulate your metabolism and are produced by your thyroid gland.
Daily Energy Needs
The daily caloric need is the BMR value multiplied by a factor with a value between 1.2 and 1.9, depending on activity level:
- Sedentary: BMR × 1.2 (little or no exercise)
- Lightly active: BMR × 1.375 (light exercise 1-3 days per week)
- Moderately active: BMR × 1.465 (moderate exercise 3-5 days per week)
- Active: BMR × 1.55 (heavy exercise 6-7 days per week)
- Very active: BMR × 1.725 (very heavy exercise, hard labor job, training 2x/day)
- Extra active: BMR × 1.9 (athletic training or very physical job)
This calculator provides estimates based on well-established formulas. Individual results may vary based on factors not accounted for in these calculations. Consult with a healthcare professional for personalized advice.