🏃 Basal Metabolic Rate (BMR) Calculator
Estimate your daily energy needs with the Mifflin–St Jeor equation.
Formula: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + s (s=+5 for men, −161 for women).
📘 What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell repair. It forms the foundation for your daily energy needs.
🔥 Activity Multipliers (TDEE)
To estimate your Total Daily Energy Expenditure (TDEE), multiply your BMR by an activity factor:
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
- Super active: BMR × 1.9
💡 Insights
Your BMR is the baseline. To lose fat, consume fewer calories than your TDEE. To gain muscle, consume slightly more (preferably with high protein intake). Pair this calculator with our Macro Calculator for tailored nutrition planning.
🚫 Limitations of BMR
BMR is an estimate and doesn’t account for muscle mass, body fat percentage, or metabolic health conditions. For athletes and individuals with unique body compositions, results may differ.
❓ Frequently Asked Questions
1. How accurate is BMR?
The Mifflin–St Jeor equation is considered one of the most accurate BMR formulas, but individual variations exist.
2. Is BMR the same as TDEE?
No. BMR measures calories at rest, while TDEE includes daily activities and exercise.
3. Can I increase my BMR?
Yes. Increasing muscle mass through resistance training and staying active can help raise your metabolic rate.
4. Should I eat exactly at my BMR?
No. BMR is your resting calorie burn. To maintain weight, eat at your TDEE. To lose or gain, adjust accordingly.
