Calculate your Basal Metabolic Rate and daily calorie needs
BMR (at rest)
1649
calories/day
TDEE (total)
2556
calories/day
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic life functions if you stayed in bed all day with no activity. It represents the minimum energy required for heartbeat, breathing, brain activity, cell production, hormone production, body temperature regulation, and organ function.
BMR accounts for 60-75% of your total daily calorie expenditure, making it the largest component of your metabolism. Understanding your BMR is essential for effective weight management, nutrition planning, and achieving your fitness goals.
Why Calculate Your BMR?
- Foundation for nutrition planning: Your BMR is the baseline for calculating daily calorie needs
- Weight management: Create accurate calorie deficits or surpluses based on your metabolism
- Prevent metabolic damage: Avoid eating below your BMR which can slow your metabolism
- Track progress: Understand how changes in body composition affect your metabolism
- Optimize results: Plan nutrition that works with your body, not against it
BMR Calculation Formulas
Our BMR calculator uses the most accurate formulas available, providing you with multiple estimates for comparison.
Mifflin-St Jeor Equation (Recommended)
Considered the most accurate for modern populations, the Mifflin-St Jeor equation is recommended by the American Dietetic Association. Developed in 1990, it was validated on a more sedentary modern population.
For Men:
+ (6.25 × height cm)
- (5 × age years)
+ 5
For Women:
+ (6.25 × height cm)
- (5 × age years)
- 161
Katch-McArdle Formula
If you enter your body fat percentage, we use the Katch-McArdle formula which is more accurate for athletic individuals. It calculates BMR based on lean body mass rather than total weight.
Best for: Athletes, bodybuilders, and anyone who knows their body fat percentage. Muscle burns more calories than fat, so this formula is more accurate for muscular individuals.
Factors That Affect Your BMR
Muscle Mass (Most Important)
Muscle burns approximately 6 calories per pound per day at rest, while fat burns only 2 calories per pound per day.
Age
BMR decreases approximately 2% per decade after age 20, primarily due to muscle loss (sarcopenia) and hormonal changes.
Combat this: Resistance training, adequate protein intake (1.2-1.5g per kg), and staying active help maintain BMR as you age.
Other Factors
- Gender: Men typically have higher BMR due to more muscle mass and different hormonal profiles
- Weight: Heavier individuals have higher BMR (more mass to support)
- Height: Taller individuals have higher BMR (more surface area)
- Genetics: Some people naturally have faster or slower metabolisms
- Hormones: Thyroid function, stress hormones, and sex hormones impact metabolic rate
- Climate: BMR increases in cold climates to maintain body temperature
Understanding Your BMR Results
Your BMR represents the calories you burn at complete rest. The TDEE (Total Daily Energy Expenditure) shown is your BMR multiplied by your activity level, representing your total daily calorie burn.
Using Your Results for Goals
Weight Loss
Recommended: TDEE - 500 calories for 1 lb/week loss
Maximum safe: TDEE - 1,000 calories for 2 lbs/week loss
Never eat below your BMR for extended periods.
Maintenance
Eat exactly at your TDEE to maintain your current weight. Track for 2-3 weeks and adjust if necessary.
Muscle Gain
Beginner: TDEE + 250-300 calories
Intermediate: TDEE + 300-400 calories
Advanced: TDEE + 400-500 calories
Combine with resistance training for optimal results.
⚠️ Important Warning
Never consistently eat below your BMR. Consuming fewer calories than your BMR forces your body into "starvation mode," slowing your metabolism, breaking down muscle tissue, and causing hormonal imbalances. The minimum safe intake is generally 1,200 calories for women and 1,500 calories for men, unless under medical supervision.
How to Increase Your BMR
While you can't control genetics or age, you can significantly increase your BMR through lifestyle changes. Here are proven strategies:
1. Build Muscle
Resistance training 3-5x per week. Each pound of muscle gained increases BMR by ~6 calories/day. Over time, this adds up significantly.
2. High-Intensity Interval Training
HIIT workouts boost metabolism for hours after exercise. The "afterburn effect" can add 100-200+ calories to daily burn.
3. Eat Enough Protein
Protein has high thermic effect (20-30% of calories burned digesting). Aim for 1.2-1.6g per kg body weight daily.
4. Stay Hydrated
Dehydration slows metabolism. Drink 8+ glasses of water daily. Cold water may provide a small metabolic boost.
5. Don't Skip Meals
Regular eating maintains metabolic rate. Skipping meals signals famine, causing your body to conserve energy.
6. Get Quality Sleep
Poor sleep disrupts hormones that regulate metabolism (ghrelin, leptin, cortisol). Aim for 7-9 hours nightly.
Frequently Asked Questions
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest for basic functions. TDEE (Total Daily Energy Expenditure) includes BMR plus all calories burned through daily activities and exercise. BMR is typically 60-75% of TDEE.
How accurate is BMR calculation?
BMR calculators provide estimates that are typically accurate within 10% for most people. The Mifflin-St Jeor formula we use is considered the most accurate for modern populations. For best results, track your weight for 2-3 weeks and adjust based on actual results.
Can I eat less than my BMR to lose weight faster?
No, you should never consistently eat below your BMR. Doing so forces your body into starvation mode, slowing metabolism, breaking down muscle tissue, and causing hormonal imbalances. The minimum safe intake is 1,200 calories for women and 1,500 calories for men.
Why do men have higher BMR than women?
Men typically have higher BMR because they generally have more muscle mass and less body fat than women of the same weight. Muscle burns more calories than fat, even at rest. Hormonal differences also play a role.
Does BMR decrease with age?
Yes, BMR decreases approximately 2% per decade after age 20. However, much of this decline is due to muscle loss rather than aging itself. Resistance training and adequate protein intake can prevent or reverse this decline.
How does body fat percentage affect BMR?
Body fat percentage significantly affects BMR because muscle burns more calories than fat. The Katch-McArdle formula uses lean body mass for more accurate calculation. Athletic individuals with low body fat often have higher BMR than standard formulas predict.
How can I increase my BMR naturally?
Build muscle through resistance training, eat adequate protein (1.2-1.6g per kg), stay hydrated, get quality sleep, don't skip meals, and incorporate high-intensity interval training. These strategies can increase BMR by 200-500+ calories daily.
What if my weight doesn't change at my calculated TDEE?
Individual variation exists in metabolism. If weight stays the same after 2-3 weeks at your calculated TDEE, your actual needs may be 10-15% higher or lower. Adjust by 100-200 calories and continue monitoring. Consistency and patience are key.
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