Bmr Calculator

Calculate your Basal Metabolic Rate (BMR) based on age, gender, weight, and height using the Mifflin-St Jeor equation.

Age (years)

Gender

Weight (kg)

Height (cm)

Result

Please check your inputs.

Select your gender (male or female) from the dropdown menu. Enter your age in years (e.g., 30). Input your weight – choose kg or lbs, then type the number. Enter your height – choose cm or feet/inches, then type the value. Click the “Calculate BMR” button to see your basal metabolic rate in calories per day.

📖 How to Use This Tool

Select your gender (male or female) from the dropdown menu.

Enter your age in years (e.g., 30).

Input your weight – choose kg or lbs, then type the number.

Enter your height – choose cm or feet/inches, then type the value.

Click the “Calculate BMR” button to see your basal metabolic rate in calories per day.

📝 What Is Bmr Calculator?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest. It accounts for about 60-75% of your total daily energy expenditure. Knowing your BMR is essential for setting accurate calorie goals for weight loss, gain, or maintenance. This tool uses the Mifflin-St Jeor equation, one of the most reliable formulas for estimating BMR based on age, gender, weight, and height. Understanding your BMR helps you make informed decisions about nutrition and exercise, enabling a more personalized and effective approach to health management.

🧮 Formula

The Mifflin-St Jeor equation calculates BMR differently for men and women:

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 Weight is in kilograms, height in centimeters, and age in years. The result is the number of calories your body burns at rest each day.

💡 Tips for Best Results

✨🥩 Boost protein intake – Eating enough protein supports muscle maintenance, which slightly raises your BMR over time.

✨🏃 Add strength training – Building lean muscle increases your resting metabolic rate, helping you burn more calories even when idle.

✨🥤 Stay hydrated – Even mild dehydration can slow metabolism, so drink water consistently throughout the day.

✨😴 Prioritize sleep – Poor sleep disrupts hormones that regulate metabolism, making it harder to maintain a healthy BMR.

❓ Frequently Asked Questions

What is BMR and how is it different from TDEE?

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest, while TDEE (Total Daily Energy Expenditure) includes all activities like walking, exercise, and digestion. BMR is the foundation you build your calorie goals on.

How accurate is the BMR calculated by this tool?

The Mifflin-St Jeor equation is about 85-90% accurate for most people. Actual BMR can vary due to muscle mass, genetics, and medical conditions. For precise measurements, indirect calorimetry is needed, but this calculator provides a reliable starting point.

How should I use my BMR for weight loss or gain?

To lose weight, eat slightly below your BMR plus activity level (TDEE) – typically a 300-500 calorie deficit. To gain weight, eat above that amount. Never drop your intake below your BMR for extended periods without medical supervision.