BMR Calculator – Find Your Basal Metabolic Rate
BMR Calculator
Your Basal Metabolic Rate (BMR) is the foundation of any nutrition or fitness plan. Calcon's free BMR Calculator uses the Mifflin-St Jeor formula — the gold standard recommended by dietitians — to tell you exactly how many calories your body burns at rest, plus your full daily calorie needs at every activity level.
What Is BMR?
BMR stands for Basal Metabolic Rate — the number of calories your body burns in a day while at complete rest (no movement, digestion, or external activity). It covers essential processes: breathing, keeping your heart beating, regulating body temperature, repairing cells, and maintaining organ function.
For most people, BMR accounts for 60–75% of total daily calorie expenditure, making it the single most important number in any calorie-management plan.
Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation, developed in 1990 and validated as the most accurate formula for predicting BMR in most adults.
Male
BMR = 10 × weight (kg)
+ 6.25 × height (cm)
− 5 × age (years)
+ 5
Female
BMR = 10 × weight (kg)
+ 6.25 × height (cm)
− 5 × age (years)
− 161
Activity Multipliers (TDEE)
Multiply your BMR by the appropriate factor to get your Total Daily Energy Expenditure (TDEE) — the actual calories you need each day.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | × 1.2 |
| Light Exercise | 1–3 days/week | × 1.375 |
| Moderate Exercise | 3–5 days/week | × 1.55 |
| Very Active | 6–7 days/week | × 1.725 |
| Extra Active | Very hard exercise + physical job | × 1.9 |
Frequently Asked Questions
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body needs to maintain basic physiological functions — breathing, circulation, and cell repair — while at complete rest. It represents the minimum energy required to keep you alive and accounts for 60–75% of your total daily calorie burn.
Which formula does this BMR calculator use?
This calculator uses the Mifflin-St Jeor equation (1990), the most accurate BMR formula for most adults. For males: BMR = 10×weight + 6.25×height − 5×age + 5. For females: same formula but −161 instead of +5.
What is the difference between BMR and TDEE?
BMR is your calorie burn at complete rest. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor (1.2–1.9) to account for your movement. TDEE is the number you actually need to eat to maintain your current weight.
Does BMR change with age?
Yes. BMR gradually decreases with age due to muscle loss. Muscle tissue burns more calories at rest than fat tissue. Strength training helps preserve muscle mass and slow this metabolic decline.
How can I increase my metabolic rate?
Build muscle through strength training (muscle raises resting calorie burn), stay physically active, eat enough protein (it has a higher thermic effect than carbs or fat), sleep 7–9 hours, and stay hydrated.
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