BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It typically accounts for 60-75% of daily calorie expenditure. BMR does not include calories burned through activity or digestion.

How is BMR calculated?

The Mifflin-St Jeor equation is most accurate: Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161. For example, a 30-year-old man, 180 cm, 80 kg has BMR of ~1,780 calories.

What factors affect BMR?

BMR is influenced by: age (decreases ~2% per decade after 20), sex (men typically have higher BMR due to more muscle mass), body composition (muscle burns more calories than fat), genetics, hormones (thyroid affects metabolism), and body size (larger bodies have higher BMR).

What is the difference between BMR and RMR?

BMR (Basal Metabolic Rate) is measured under strict conditions: fasting, complete rest, and controlled temperature. RMR (Resting Metabolic Rate) is measured under less strict conditions and is typically 10-20% higher than BMR. For practical purposes, they are often used interchangeably.

How can I increase my BMR?

Build muscle mass through strength training—muscle burns more calories than fat even at rest. Stay active throughout the day. Get adequate sleep (7-9 hours). Eat enough protein (supports muscle maintenance). Avoid extreme calorie restriction, which can lower BMR.

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BMR Calculator

BMR (Basal Metabolic Rate) is calories burned at rest. Mifflin-St Jeor formula: Men: 10×weight(kg) + 6.25×height(cm) - 5×age + 5. Women: 10×weight(kg) + 6.25×height(cm) - 5×age - 161.

Calculate your Basal Metabolic Rate (BMR) using multiple formulas. See daily calorie needs for different activity levels.

What do you want to calculate?

Calculate your Basal Metabolic Rate based on your current stats

Age

years

Weight

Height

Formula

Basal Metabolic Rate

1,618

cal/day

Calories your body burns at complete rest

Daily Calories by Activity Level

SedentaryLittle or no exercise	1,941 cal
Lightly ActiveLight exercise 1-3 days/week	2,224 cal
Moderately ActiveModerate exercise 3-5 days/week	2,507 cal
Very ActiveHard exercise 6-7 days/week	2,790 cal
Extra ActiveVery hard exercise or physical job	3,073 cal

Understanding BMR

BMR = calories needed to keep your body functioning at rest
Accounts for ~60-75% of daily calorie expenditure
Multiply by activity factor to get total daily energy expenditure (TDEE)
Mifflin-St Jeor is most accurate for people without known body fat %

How to Use

Enter your value in the input field
Click the Calculate/Convert button
Copy the result to your clipboard

Frequently Asked Questions

What is BMR?: BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It typically accounts for 60-75% of daily calorie expenditure. BMR does not include calories burned through activity or digestion.
How is BMR calculated?: The Mifflin-St Jeor equation is most accurate: Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161. For example, a 30-year-old man, 180 cm, 80 kg has BMR of ~1,780 calories.
What factors affect BMR?: BMR is influenced by: age (decreases ~2% per decade after 20), sex (men typically have higher BMR due to more muscle mass), body composition (muscle burns more calories than fat), genetics, hormones (thyroid affects metabolism), and body size (larger bodies have higher BMR).
What is the difference between BMR and RMR?: BMR (Basal Metabolic Rate) is measured under strict conditions: fasting, complete rest, and controlled temperature. RMR (Resting Metabolic Rate) is measured under less strict conditions and is typically 10-20% higher than BMR. For practical purposes, they are often used interchangeably.
How can I increase my BMR?: Build muscle mass through strength training—muscle burns more calories than fat even at rest. Stay active throughout the day. Get adequate sleep (7-9 hours). Eat enough protein (supports muscle maintenance). Avoid extreme calorie restriction, which can lower BMR.

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