💓 Fitness Tool
BMR Calculator
Calculate your Basal Metabolic Rate (BMR) — the number of calories your body needs at complete rest. Includes Harris-Benedict and Mifflin-St Jeor formulas.
BMR Calculator
Your BMR (Mifflin-St Jeor)
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Harris-Benedict
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kcal
Sedentary TDEE
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kcal
Active TDEE
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Understanding BMR
Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to perform essential life-sustaining functions — breathing, circulation, cell production, and nutrient processing — while at complete rest.
BMR accounts for approximately 60–75% of your total daily calorie expenditure. Understanding your BMR is the foundation of any successful nutrition and fitness plan.
BMR Formulas
Mifflin-St Jeor (1990) — Most Accurate:
Men: BMR = (10×W) + (6.25×H) − (5×A) + 5
Women: BMR = (10×W) + (6.25×H) − (5×A) − 161
Harris-Benedict (Revised 1984):
Men: BMR = 88.362 + (13.397×W) + (4.799×H) − (5.677×A)
Women: BMR = 447.593 + (9.247×W) + (3.098×H) − (4.330×A)
Where W=weight(kg), H=height(cm), A=age(years)
Men: BMR = (10×W) + (6.25×H) − (5×A) + 5
Women: BMR = (10×W) + (6.25×H) − (5×A) − 161
Harris-Benedict (Revised 1984):
Men: BMR = 88.362 + (13.397×W) + (4.799×H) − (5.677×A)
Women: BMR = 447.593 + (9.247×W) + (3.098×H) − (4.330×A)
Where W=weight(kg), H=height(cm), A=age(years)
Frequently Asked Questions
What is a normal BMR?
For women, a typical BMR ranges from 1,200–1,600 kcal/day. For men, it ranges from 1,500–2,000 kcal/day. BMR decreases with age and increases with muscle mass and height.
How can I increase my BMR?
Building lean muscle mass is the most effective way to raise your BMR, as muscle tissue burns more calories at rest than fat tissue. Resistance training, adequate protein intake (1.6–2.2 g/kg), and avoiding crash diets all help preserve and build metabolic rate.
What is the difference between BMR and RMR?
BMR is measured under very strict conditions (complete rest, fasting state, thermoneutral environment). Resting Metabolic Rate (RMR) is measured under less strict conditions and is typically 10–20% higher than BMR. Both are used interchangeably in practice.