Free BMR Calculator

Calculate your Basal Metabolic Rate and daily calorie needs with our scientifically accurate BMR calculator. Get personalized nutrition recommendations for your fitness goals.

Calculate Your BMR & Daily Calories

Measurement units
Gender
Age
years
Weight
kg
Height
cm
Activity level
Goal
Calculation formula
1967
BMR calories/day
2360
TDEE calories/day
177
Carbs/day (g)
177
Proteins/day (g)
39
Fats/day (g)
2.5
Water/day (L)
24.7
BMI
Normal Weight
18%
Body Fat
Athletic
65-78
Ideal Weight (kg)
Within Range
65.6
Lean Mass (kg)
1860
Goal Calories/day
0.5
Weekly Loss (kg)
20
Goal Timeline (weeks)
70
Target Weight (kg)

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What is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest. This includes breathing, circulation, cell production, brain function, and maintaining body temperature. Understanding your BMR is crucial for effective weight management and achieving your fitness goals.

Why Calculate Your BMR?

Knowing your BMR helps you:

  • Determine your daily calorie needs for weight loss, maintenance, or gain
  • Create personalized meal plans and nutrition strategies
  • Understand how many calories you burn without exercise
  • Set realistic and achievable fitness goals
  • Track your metabolic health over time

BMR vs TDEE: What's the Difference?

While BMR represents calories burned at rest, Total Daily Energy Expenditure (TDEE) includes all calories burned throughout the day, including physical activity. Our calculator provides both values to give you a complete picture of your caloric needs.

How to Use the BMR Calculator

Our free BMR calculator is designed to be simple yet comprehensive. Follow these steps for accurate results:

Step-by-Step Instructions

  1. Choose Your Units: Select metric (kg/cm) or imperial (lbs/inches) measurements
  2. Enter Your Details: Input your age, weight, height, and select your gender
  3. Select Activity Level: Choose from sedentary to very active based on your lifestyle
  4. Set Your Goal: Pick between fat loss, maintenance, weight gain, or muscle gain
  5. Choose Formula: Select from 6 scientifically validated BMR formulas
  6. Get Results: View your personalized BMR, TDEE, and nutrition recommendations

Understanding Your Results

Our calculator provides comprehensive results including BMR, TDEE, macronutrient breakdowns, hydration needs, body composition estimates, and goal-specific recommendations. Use these values as a starting point and adjust based on your progress.

BMR Calculation Formulas

Our calculator uses multiple scientifically validated formulas to ensure accuracy across different populations and body types:

Available Formulas

  • Mifflin St. Jeor (1990): Most accurate for general population, recommended by most nutritionists
  • Harris-Benedict (1984): Classic formula, widely used but slightly less accurate than Mifflin
  • Katch-McArdle (1996): Uses lean body mass, ideal for athletic individuals
  • Cunningham (1991): Best for very active athletes when body fat percentage is known
  • Oxford/Henry (2005): Developed using diverse international data
  • Schofield (1985): Used by FAO/WHO, tends to overestimate slightly

Which Formula Should You Choose?

For most people, the Mifflin St. Jeor formula provides the most accurate results. If you're an athlete or have a muscular build, consider the Katch-McArdle or Cunningham formulas for better precision.

Frequently Asked Questions

How accurate is the BMR calculator?
Our BMR calculator uses scientifically validated formulas with an accuracy rate of ±10% for most individuals. The Mifflin St. Jeor formula, our default option, is considered the most accurate for the general population.
Should I eat only my BMR calories to lose weight?
No, eating only your BMR calories is not recommended as it's too restrictive and can slow your metabolism. Instead, use your TDEE and create a moderate calorie deficit of 300-500 calories for healthy weight loss.
How often should I recalculate my BMR?
Recalculate your BMR every 4-6 weeks or whenever you experience significant weight changes (5+ pounds). Age also affects BMR, so annual recalculation is recommended.
Why do men and women have different BMR calculations?
Men typically have more muscle mass and different hormonal profiles than women, resulting in higher metabolic rates. This is why gender-specific formulas provide more accurate results.
Can medical conditions affect my BMR?
Yes, conditions like thyroid disorders, diabetes, and certain medications can significantly impact your metabolic rate. Consult with a healthcare provider for personalized advice if you have medical conditions.
Is this BMR calculator free to use?
Yes, our BMR calculator is completely free to use with no registration required. You can calculate your BMR as many times as needed and access all features at no cost.

Tips for Boosting Your Metabolism

While BMR is largely determined by genetics, age, and body composition, you can take steps to optimize your metabolic rate:

Natural Ways to Increase BMR

  • Build Muscle Mass: Muscle tissue burns more calories than fat tissue, even at rest
  • Stay Hydrated: Proper hydration supports optimal metabolic function
  • Get Quality Sleep: Poor sleep can slow metabolism and increase hunger hormones
  • Eat Protein: Protein has a higher thermic effect than carbs or fats
  • Include Strength Training: Resistance exercise builds metabolically active muscle
  • Stay Active: Regular movement throughout the day supports metabolic health
  • Manage Stress: Chronic stress can negatively impact metabolism