Use our free BMR Calculator to estimate how many calories your body burns at rest. Your Basal Metabolic Rate (BMR) is the number of calories required to keep your body functioning while you’re not actively doing anything — like sleeping or relaxing. Knowing your BMR can help you create a personalized nutrition and fitness plan tailored to your goals.
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A BMR Calculator is an online tool that helps you estimate your Basal Metabolic Rate — the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at rest. By entering personal details such as age, gender, height, and weight, a BMR Calculator online uses established scientific formulas to give you a personalized result.
Understanding your BMR is essential for creating an effective diet and exercise plan. Whether your goal is to lose weight, build muscle, or maintain your current physique, knowing how many calories your body burns at rest helps you make smarter decisions about calorie intake and activity levels.
Our online BMR Calculator is quick, easy to use, and completely free—giving you instant insights into your metabolism and energy needs.
Table of Contents
BMR Calculator
What is BMR
Function of a BMR Calculator
What is my BMR
Live Healthier
BMR vs TDEE
Basal Metabolic Rate, or BMR, is the number of calories your body needs to maintain basic life functions while at rest. These functions include breathing, circulation, cell production, and temperature regulation. BMR represents the minimum energy required to keep your body alive and functioning when you're not doing anything—like when you're sleeping or lying still.
Many factors influence BMR, including age, sex, weight, height, and body composition. Knowing your BMR can help you understand how many calories you need per day and can be a useful starting point for setting weight loss, gain, or maintenance goals.
A BMR Calculator works by using scientifically developed formulas to estimate your Basal Metabolic Rate (BMR)—the number of calories your body burns while at complete rest. These formulas are based on statistical data and take into account factors like age, gender, weight, and height. Some advanced calculators also allow the use of body fat percentage for greater accuracy.
There are three primary equations commonly used in online BMR Calculators:
1. Mifflin-St Jeor Equation (Most commonly used and considered the most accurate for the general population)
For men: BMR = 10 × W + 6.25 × H − 5 × A + 5
For women: BMR = 10 × W + 6.25 × H − 5 × A − 161
W = weight in kg
H = height in cm
A = age in years
2. Revised Harris-Benedict Equation (An older formula, still widely used for comparison)
For men: BMR = 13.397 × W + 4.799 × H − 5.677 × A + 88.362
For women: BMR = 9.247 × W + 3.098 × H − 4.330 × A + 447.593
3. Katch-McArdle Formula (Best for lean individuals who know their body fat percentage)
BMR = 370 + 21.6 × (1 − F) × W
F = body fat percentage (in decimal)
W = weight in kg
This formula accounts for lean body mass, making it ideal for athletes and those with lower body fat.
With our BMR Calculator, you can quickly and easily find your individual Basal Metabolic Rate (BMR)—the number of calories your body needs to perform essential functions while at rest. All you need to do is enter your details, such as age, gender, weight, and height, and our tool will provide you with an accurate estimate of your daily caloric needs.
Understanding your BMR is the first step towards achieving your fitness or weight management goals. Whether you're looking to lose weight, maintain your current weight, or build muscle, knowing your BMR helps you make more informed decisions about your diet and exercise plan.
Understanding your BMR allows you to determine how many calories your body burns at rest, which is essential for managing your diet and exercise routine effectively. Whether your goal is to lose weight, maintain your current weight, or build muscle, knowing your BMR helps you make informed decisions about how much you should eat and how much physical activity you need to balance it.
When you know your BMR, you can calculate your total daily energy expenditure (TDEE) by factoring in physical activity. This gives you a clearer picture of your overall calorie needs and helps you avoid overeating or undereating. Ultimately, understanding your BMR empowers you to create a personalized nutrition and fitness plan that aligns with your specific goals, helping you achieve the results you want faster and more effectively.
Living a healthier life and achieving your goals starts with understanding your body and setting realistic, sustainable targets. One of the first steps is to get clear on your Basal Metabolic Rate (BMR). By knowing how many calories your body needs at rest, you can create a personalized nutrition and exercise plan that aligns with your unique needs.
To live a healthier life, it’s important to focus on a balanced approach that includes proper nutrition, regular exercise, and adequate rest. Start by setting achievable goals—whether it’s to lose weight, build muscle, or maintain a healthy weight—and use your BMR as a foundation for your daily calorie intake.
BMR vs TDEE: What’s the Real Difference?
While BMR tells you how many calories your body burns at rest, TDEE gives you the full picture—it includes all the energy you use throughout the day, from walking and working out to simply digesting food.
Think of BMR as your baseline, and TDEE as your total daily calorie needs. If you're planning to lose weight, gain muscle, or maintain your current weight, it's your TDEE you need to base your daily calorie intake on—not just your BMR.
To calculate your TDEE, you take your BMR and multiply it by a factor based on your activity level. This gives you a much more realistic estimate of how many calories you should eat each day.
Bottom line:
BMR is the starting point. TDEE is what really matters when it comes to reaching your health and fitness goals.
👉 Use our calculator to find both—and take control of your nutrition today.
Do I Need to Eat More Calories If I Exercise?
Maintaining a healthy diet isn’t just about eating less—it’s about eating smarter. And when you know your BMR (Basal Metabolic Rate), you have a powerful tool to guide your nutrition.
Your BMR tells you how many calories your body burns at rest. By keeping this number in mind, you can create a meal plan that fuels your body without overeating or undereating.
1. Know Your Numbers
Start by calculating your BMR with a reliable calculator. Then estimate your TDEE (Total Daily Energy Expenditure) based on your activity level. This gives you a realistic idea of how many calories you need each day.
2. Focus on Whole, Nutrient-Dense Foods
Prioritize foods that give you more value per calorie:
Lean proteins (chicken, fish, legumes)
Whole grains (brown rice, oats, quinoa)
Healthy fats (avocados, nuts, olive oil)
Fresh fruits and vegetables
These help you feel full longer and support metabolism, muscle maintenance, and overall health.
3. Don’t Go Too Low on Calories
Eating far below your BMR can slow your metabolism and lead to fatigue, muscle loss, and even weight gain over time. A moderate calorie deficit (typically 10–20% below your TDEE) is safer and more sustainable for weight loss.
4. Stay Consistent with Meals
Regular meals help your body maintain energy and manage hunger hormones. Skipping meals or eating too little can throw off your metabolism and lead to binge eating later.
5. Adjust Based on Progress
Your BMR can change as you lose or gain weight, build muscle, or get older. Re-calculate it every few months and adjust your calorie intake and diet accordingly.
