BMR Calculator: Calculate Your Basal Metabolic Rate

Find out the minimum number of calories your body needs at rest to maintain vital organ functions. Essential for diet and weight planning.

Input Parameters

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Fill in the required parameters on the left and click calculate to see the detailed results and analysis.

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Understanding BMR: Your Body's Basic Energy Needs

Have you ever wondered how many calories your body burns even when you're just lying in bed all day? The answer lies in BMR (Basal Metabolic Rate). Knowing your BMR number is a crucial first step before you start planning a diet program, whether it's to lose, maintain, or gain weight.

What is BMR (Basal Metabolic Rate)?

BMR is the minimum amount of energy (in calories) your body needs to maintain vital organ functions while in a state of complete rest. These functions include:

  • •Breathing and blood circulation.
  • •Cell production and brain activity.
  • •Regulation of body temperature and hormones.
  • •Tissue repair and organ function (heart, lungs, liver, kidneys).

    • Factors That Influence BMR

    Each individual has a different BMR figure. This is influenced by:

  • 1Body Composition: People with higher muscle mass tend to have a higher BMR because muscle burns more energy than fat, even at rest.
  • 2Gender: Generally, men have a higher BMR due to a more dominant portion of muscle mass compared to women.
  • 3Age: As you age, the body's metabolism will usually decrease naturally.
  • 4Genetics and Hormones: Overactive thyroid (hyperthyroidism) or underactive thyroid (hypothyroidism) conditions greatly affect metabolism.

    • Calculation Formulas: Mifflin-St Jeor

    Our BMR calculator uses industry-standard algorithms like the Mifflin-St Jeor formula, which is currently considered the most accurate for the majority of the modern population. This formula calculates BMR based on variables of weight, height, age, and gender.

    Difference Between BMR and TDEE

    One thing that is often misunderstood is the difference between BMR and TDEE (Total Daily Energy Expenditure):

  • •BMR: Resting calories (only for organ function).
  • •TDEE: BMR plus energy for physical activity (walking, working, exercise) and the thermic effect of food.
    • If you want to maintain your weight, you should eat the amount of TDEE calories. If you want to lose weight, you should eat above BMR but below TDEE.

    How to Use This BMR Calculator

    It's very simple. You just need to select your Gender, enter your Weight (in kg), Height (in cm), and your current Age. Click the calculate button, and you will get an estimate of your basic daily calorie needs. Use this number as a basic benchmark to calculate your total daily calorie needs with a nutritionist.

    ? Frequently Asked Questions

    Q Can BMR be increased?

    Yes, the most effective way to increase BMR is to build muscle mass through weight training. Muscle is active tissue that requires more energy than fat.

    Q What is the minimum number of calories I can eat?

    It is strongly recommended not to eat below your BMR number without medical supervision, because the body will lack the basic energy to operate vital organs, which can lead to malnutrition and chronic fatigue.

    Q Is BMR affected by extreme dieting?

    Yes, a diet that is too strict for long periods can cause the body to enter 'starvation mode', where BMR will drop drastically to save energy.

    Q Why is a woman's BMR generally lower?

    Women naturally have a higher body fat percentage and lower muscle mass compared to men to support reproductive functions, so their basic energy needs tend to be smaller.

    Q Is BMR the same as metabolism?

    BMR is one part of metabolism. Metabolism covers all chemical processes in the body, while BMR specifically measures energy expenditure at rest.