BMR Calculator

What is BMR?

BMR (Basal Metabolic Rate) represents the minimum amount of energy (calories) your body needs to maintain basic life functions while at complete rest. This includes breathing, blood circulation, cell production, and maintaining body temperature.

What Affects Your BMR

Age: BMR typically decreases with age

Gender: Men generally have higher BMR than women

Body Composition: More muscle mass increases BMR

Height and Weight: Larger bodies require more energy

Genetics: Family history can influence metabolism

Hormones: Thyroid and other hormones affect BMR

Using BMR for Weight Management

Weight Loss: Consume fewer calories than your total daily energy expenditure

Weight Maintenance: Match calorie intake to energy expenditure

Weight Gain: Consume more calories than your total daily energy expenditure

Exercise: Increases total daily calorie needs above BMR

Activity Level Multipliers

Sedentary: BMR × 1.2 (Little or no exercise)

Light Exercise: BMR × 1.375 (1-3 times/week)

Moderate Exercise: BMR × 1.55 (4-5 times/week)

Active: BMR × 1.725 (Daily exercise)

Very Active: BMR × 1.9 (Intense exercise 6-7 times/week)

Important Notes

BMR calculations are estimates and may vary by individual

Consult healthcare providers before starting any diet program

Regular exercise can help increase your BMR

Extreme dieting can lower your BMR

Stay hydrated and maintain balanced nutrition