BMR Calculator
Use our free BMR Calculator to determine your basal metabolic rate and daily calorie needs. Learn how to boost metabolism, manage weight, and optimize nutrition.
What is a BMR Calculator?
A BMR (Basal Metabolic Rate) Calculator measures how many calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. Knowing your BMR helps you:
✅ Lose weight effectively
✅ Gain muscle with proper nutrition
✅ Maintain energy levels throughout the day
How to Use Our Free BMR Calculator
Try our accurate BMR Calculator:
Step-by-Step Guide:
- Enter your gender (metabolism differs between men and women)
- Input your age (metabolism slows with age)
- Add your weight & height (in kg/cm or lbs/in)
- Select activity level (sedentary, active, etc.)
- Click “Calculate” to get your BMR & daily calorie needs
BMR Formula: The Science Behind It
The most accurate formula is the Mifflin-St Jeor Equation:
For Men:BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
For Women:BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
BMR Chart: Average Calories Burned at Rest
| Age Group | Men (Calories/Day) | Women (Calories/Day) |
|---|---|---|
| 18-30 | 1,600 – 1,800 | 1,400 – 1,600 |
| 31-50 | 1,500 – 1,700 | 1,300 – 1,500 |
| 51+ | 1,400 – 1,600 | 1,200 – 1,400 |
(Note: These are estimates. Use our calculator for personalized results.)
Why BMR Matters for Weight Loss & Fitness
1. Weight Loss
- Eat 10-20% below your BMR + activity calories to lose fat.
- Example: If your BMR is 1,600, aim for 1,280-1,440 calories/day for steady weight loss.
2. Muscle Gain
- Eat 10-20% above your BMR + activity calories to build muscle.
- Example: If your BMR is 1,800, consume 1,980-2,160 calories/day with high protein.
3. Maintenance
- Match calorie intake to your BMR + activity level to maintain weight.
5 Ways to Boost Your BMR Naturally
- Build Muscle – Muscle burns more calories than fat.
- Eat Protein-Rich Foods – Requires more energy to digest.
- Stay Hydrated – Water slightly increases metabolism.
- High-Intensity Workouts (HIIT) – Burns calories even after exercise.
- Get Enough Sleep – Poor sleep slows metabolism.
FAQs About BMR Calculator
Q1: Is BMR the same as metabolism?
No, BMR is just one part of metabolism (calories burned at rest). Total metabolism includes activity & digestion.
Q2: Why does BMR decrease with age?
Muscle mass declines, and hormonal changes slow metabolism.
Q3: Can I change my BMR?
Yes! Strength training, proper diet, and active habits increase BMR.
Q4: How often should I recalculate BMR?
Every 3-6 months or after significant weight changes.
Final Thoughts
Understanding your BMR is crucial for weight management, fitness goals, and overall health. Use our free BMR Calculator to get personalized results and optimize your diet & workouts!