BMR Calculator

Calculate Your Basal Metabolic Rate

Accurate • Fast • Free

BMR & Calorie Calculator
years
kg
cm
Sedentary
Little or no exercise
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extremely Active
Very hard exercise & physical job

Your Results

Basal Metabolic Rate (BMR)
0
calories/day
Daily Calorie Needs
0
calories/day

Calorie Goals

Weight Maintenance 0 cal/day
Mild Weight Loss (0.25 kg/week) 0 cal/day
Weight Loss (0.5 kg/week) 0 cal/day
Extreme Weight Loss (1 kg/week) 0 cal/day
Weight Gain (0.5 kg/week) 0 cal/day

Understanding Your BMR and How to Use This Calculator

What is BMR?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions at rest. This includes processes like breathing, circulation, cell production, and nutrient processing.

BMR accounts for about 60-75% of the total calories you burn each day. It's influenced by several factors including your age, gender, weight, height, and body composition.

How to Use This Calculator

  1. Select your gender (male or female)
  2. Enter your age in years
  3. Input your weight in kilograms
  4. Provide your height in centimeters
  5. Choose your typical activity level
  6. Click "Calculate BMR" to see your results

Understanding Your Results

BMR (Basal Metabolic Rate): This is the minimum number of calories your body needs to function at complete rest. Even if you stayed in bed all day, your body would burn this many calories.

Daily Calorie Needs (TDEE): This is your Total Daily Energy Expenditure, which is your BMR multiplied by your activity level factor. This represents the total calories you burn in a day.

Weight Management Tips

  • To maintain weight: Consume the same number of calories as your TDEE
  • To lose weight: Create a calorie deficit by consuming fewer calories than your TDEE
  • To gain weight: Create a calorie surplus by consuming more calories than your TDEE
  • Aim for a gradual weight change of 0.5-1 kg per week for sustainable results

Factors That Affect Your BMR

Factor Effect on BMR
Age BMR decreases with age (about 1-2% per decade after age 20)
Gender Men typically have higher BMR than women due to more muscle mass
Weight Heavier individuals have higher BMR
Height Taller people have higher BMR due to greater surface area
Body Composition More muscle mass increases BMR
Hormones Thyroid hormones significantly impact BMR