BMR
CALCULATOR

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions like breathing, circulation, and cell production at rest. It depends on factors like age, weight, height, and gender. A higher BMR means your body burns more calories even when inactive. Knowing your BMR helps in designing effective diet and fitness plans for weight loss or muscle gain. Use our BMR calculator to understand your calorie needs and optimize your health goals!

Calories Result

Category Result

1991.4 kcal/day

High

Age (Yrs)

BMR Result

1659.5 kcal/day

Weight (Kgs)

How to use BMR Calculator ?

Height (Cms)

Activity Level	Daily Calories (kcal)
Sedentary	1991.4
Lightly Active	2281.8
Moderately Active	2572.2
Very Active	2862.6
Super Active	3153.0

Ft

Inch

How to use BMR Calculator?

Enter Your Personal Details:

Begin by inputting your personal information:

Weight: Enter your weight in kilograms (kg) if using metric units or pounds (lbs) if using imperial units.
Height: Provide your height in centimeters (cm) for metric or feet & inches for imperial.
Age: Input your current age in years.
Gender: Select either male or female, as BMR calculations differ based on gender.
Measurement Units: Choose between Metric (kg, cm) or Imperial (lbs, ft, in). The calculator will automatically adjust fields accordingly.

Select Your Activity Level:

Your daily activity level significantly impacts how many calories your body needs beyond resting energy (BMR). Choose the most accurate description of your lifestyle:

Sedentary (1.2) – Little to no exercise (e.g., desk job, minimal movement).
Lightly Active (1.375) – Light exercise 1-3 times per week.
Moderately Active (1.55) – Moderate exercise 3-5 times per week.
Very Active (1.725) – Hard exercise 6-7 days per week.
Super Active (1.9) – Intense training or physically demanding job.

View Your BMR & Daily Calorie Needs:

Once all details are entered, the calculator instantly provides:

- BMR Value (in kcal/day) – The calories your body burns at rest.
- Daily Caloric Needs – Your estimated total daily calorie expenditure (TDEE), calculated by multiplying your BMR by your activity level.
- BMR Category – Classifies your BMR into categories:

Very Low (<500 kcal/day)
Low (500-999 kcal/day)
Average (1000-1499 kcal/day)
High (1500-1999 kcal/day)
Very High (2000+ kcal/day)

Analyze the Results & BMR Table:

A table displays your estimated daily caloric needs based on various activity levels.

What is BMR, and why is it important?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to sustain vital functions like breathing, blood circulation, and cell repair. It represents the minimum energy requirement to keep your body alive, without factoring in physical activity or digestion.

Why is it important?

Helps determine your Total Daily Energy Expenditure (TDEE), which includes activity level.
Provides a starting point for weight loss, weight gain, or maintenance plans.
Ensures you don’t under-eat and harm your metabolism or overeat and gain unwanted fat.

How is BMR calculated, and what formula does the calculator use?

The BMR calculator typically uses the Mifflin-St Jeor Equation, which is considered one of the most accurate formulas:

For Men:

For Women:

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) – The energy your body uses at rest to maintain basic functions. It does not include physical activity or digestion.

TDEE (Total Daily Energy Expenditure) – The total number of calories you burn in a day, including your BMR plus any physical activity. It’s calculated as:

Activity Factors:

Sedentary (1.2) – Little to no exercise
Lightly Active (1.375) – Light exercise 1-3 times a week
Moderately Active (1.55) – Moderate exercise 3-5 times a week
Very Active (1.725) – Intense exercise 6-7 times a week
Super Active (1.9) – Heavy daily exercise or physical labor

Why does this matter?

Your BMR alone won’t tell you how much to eat daily—it’s the TDEE that helps determine your actual calorie needs.

How can I use my BMR to lose, gain, or maintain weight?

Once you know your BMR and TDEE, you can create a calorie plan:

To Maintain Weight:

Eat around your TDEE (calories burned = calories consumed).

To Lose Weight:

Caloric Deficit: Eat 300-500 kcal below your TDEE for gradual fat loss (0.5 kg per week).
Example: If TDEE = 2,500 kcal, eat 2,000-2,200 kcal per day.

To Gain Weight (Muscle or Mass):

Caloric Surplus: Eat 300-500 kcal above TDEE for lean muscle gain.
Example: If TDEE = 2,500 kcal, eat 2,800-3,000 kcal per day.

Tip:

For fat loss: Focus on high-protein, nutrient-dense foods while staying in a deficit.
For muscle gain: Combine a caloric surplus with strength training.

Does BMR change over time, and what affects it?

Yes, BMR can change due to several factors:

1. Age – BMR decreases with age due to muscle loss and slower metabolism.

2. Muscle Mass – More lean muscle = higher BMR, as muscle burns more calories than fat.

3. Weight & Height – Taller, heavier people naturally have a higher BMR.

4. Gender – Males generally have a higher BMR due to more muscle mass.

5. Diet & Starvation – Extreme calorie restriction slows BMR to conserve energy.

6. Thyroid Function – An overactive thyroid (hyperthyroidism) increases BMR, while an underactive thyroid (hypothyroidism) lowers BMR.

7. Pregnancy – Increases BMR due to higher energy needs.

Tip: Strength training and proper nutrition help maintain or increase BMR over time.

How accurate is a BMR calculator, and what are its limitations?

BMR calculators provide a good estimate but may not be 100% accurate due to individual differences.

Accuracy Factors:

1. Accurate for most people when using the Mifflin-St Jeor Equation.
2. Better than old formulas like the Harris-Benedict equation.
3. Reflects general metabolic rates based on weight, height, age, and gender.

Limitations & Possible Inaccuracies:

1. Doesn’t account for muscle mass vs. fat – Two people with the same weight/height but different body compositions may have different BMRs.
2. Doesn’t include genetic or medical conditions – Thyroid issues, metabolism disorders, and medications can affect calorie needs.
3. Doesn’t measure metabolism directly – Only a lab test (indirect calorimetry) can do that accurately.