BMR Calculator: Estimate Your Basal Metabolic Rate
Determine your Basal Metabolic Rate (BMR) – the essential calories your body needs at complete rest – using the widely accepted Mifflin-St Jeor equation. Knowing your BMR is the first step towards understanding your daily energy needs.
Calculate Your BMR
What is BMR?
Basal Metabolic Rate (BMR) represents the minimum amount of energy (calories) your body requires to maintain basic physiological functions while at complete rest. These functions include breathing, blood circulation, regulating body temperature, cell production, and nutrient processing. It's the energy your body would burn if you stayed in bed all day.
How to Use the BMR Calculator
- Select your preferred units (Metric or Imperial).
- Enter your age in years.
- Select your biological gender.
- Enter your height accurately.
- Enter your current weight.
- Click "Calculate BMR" to see your estimated resting calorie needs.
Understanding Your BMR Result
The result shown is an estimate of the calories your body burns daily just to stay alive, without any physical activity. This number is crucial for:
- Calculating your Total Daily Energy Expenditure (TDEE) by factoring in your activity level.
- Setting appropriate calorie targets for weight loss, maintenance, or gain.
- Understanding your body's baseline energy requirements.
We use the Mifflin-St Jeor equation, considered one of the most accurate formulas for estimating BMR in healthy adults.
Factors Affecting BMR
Several factors influence your BMR, including:
- Age: BMR generally decreases with age.
- Gender: Men typically have a higher BMR due to greater muscle mass.
- Weight & Height: Larger bodies require more energy.
- Body Composition: Muscle tissue burns more calories at rest than fat tissue.
- Genetics: Your inherited traits play a role.
- Hormones: Thyroid hormones significantly impact metabolism.
- Climate: Extreme temperatures can slightly increase BMR.
Frequently Asked Questions (FAQ)
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest for basic functions like breathing. TDEE (Total Daily Energy Expenditure) includes BMR plus the calories burned during physical activity and digestion. TDEE represents your total daily calorie needs.
Why does the calculator need my age and gender?
Age and gender are key factors influencing BMR. Metabolism naturally slows down with age, and men generally have higher muscle mass, leading to a higher BMR compared to women of the same height and weight. The Mifflin-St Jeor formula uses these inputs for a more accurate estimate.
Is the BMR calculation 100% accurate?
No BMR calculation is 100% accurate for everyone. Formulas like Mifflin-St Jeor provide a very good estimate for most people. However, individual factors like genetics, specific health conditions (e.g., thyroid issues), and exact body composition can cause variations. It's best used as a reliable starting point.
How can I use my BMR result?
Your BMR is the foundation for understanding your energy needs. You can use it to calculate your TDEE by multiplying it with an activity factor. This TDEE value helps you set calorie goals for weight loss (eating less than TDEE), weight gain (eating more than TDEE), or maintenance (eating around TDEE).
Can I increase my BMR?
Yes, to some extent. Building more muscle mass through strength training is the most effective way to increase your BMR, as muscle tissue burns more calories at rest than fat tissue. Regular exercise, adequate protein intake, and staying hydrated can also support a healthy metabolism.