BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to understand your daily calorie needs.
Gender
Age
Height
Weight
Calories by Activity Level
Your BMR is the number of calories your body burns at rest. TDEE includes your activity level.
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What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest, such as breathing, circulation, cell production, and nutrient processing.
BMR typically accounts for about 60-75% of your total daily energy expenditure.
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR:
Where:
- W = Weight in kg
- H = Height in cm
- A = Age in years
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Very hard exercise, physical job |
Using BMR for Weight Goals
To lose weight: Eat fewer calories than your TDEE
- Deficit of 500 cal/day ≈ 0.5 kg (1 lb) loss per week
- Deficit of 1000 cal/day ≈ 1 kg (2 lbs) loss per week
To gain weight: Eat more calories than your TDEE
- Surplus of 500 cal/day ≈ 0.5 kg gain per week
Never eat below your BMR for extended periods. This can slow your metabolism and cause muscle loss.
Factors Affecting BMR
- Age: BMR decreases about 2% per decade after 20
- Muscle mass: More muscle = higher BMR
- Gender: Men typically have higher BMR than women
- Genetics: Can vary by 10-15% between individuals
- Hormones: Thyroid hormones significantly affect BMR
- Temperature: Cold environments increase BMR