BMR Calculator
Calculate your Basal Metabolic Rate to understand how many calories your body burns at rest.
WiseClick provides estimates only, not medical advice. Consult a healthcare professional.
Calories burned at different activity levels:
How the BMR Calculator Works
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate BMR formula for the general population. Developed in 1990, it replaced the older Harris-Benedict equation with improved accuracy.
Mifflin-St Jeor Formula
- Male: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
- Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Activity Level Multipliers
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extra active (very hard exercise, physical job): BMR × 1.9
Understanding Your Metabolism
BMR represents the minimum energy your body needs to survive at rest. It accounts for 60-75% of your total daily calorie expenditure.
What Influences BMR?
- Muscle mass: More muscle means a higher BMR
- Age: BMR tends to decrease about 2% per decade after age 20
- Genetics: Metabolic rate is partly hereditary
- Hormones: Thyroid hormones significantly affect BMR
- Body size: Larger bodies burn more calories at rest
- Gender: Males typically have higher BMR due to more muscle mass
Ways to Support a Healthy Metabolism
- Build and maintain muscle through strength training
- Eat enough protein to support muscle maintenance
- Stay hydrated throughout the day
- Get adequate sleep (7-9 hours per night)
- Avoid extreme calorie restriction which can lower BMR
Frequently Asked Questions
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body needs to perform basic life-sustaining functions at complete rest, such as breathing, circulation, and cell production. It accounts for about 60-75% of your total daily calorie expenditure.
How is BMR calculated?
This calculator uses the Mifflin-St Jeor equation, considered one of the most accurate BMR formulas. For males: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For females: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.
What factors affect BMR?
BMR is influenced by body composition (muscle burns more calories than fat), age (BMR typically decreases with age), genetics, hormones, body size, and gender (males generally have a higher BMR due to more muscle mass).
How does activity level affect total calorie needs?
Your total daily energy expenditure (TDEE) is your BMR multiplied by an activity factor: Sedentary ×1.2, Lightly active ×1.375, Moderately active ×1.55, Very active ×1.725, and Extra active ×1.9.
Can I use BMR to lose weight?
BMR helps you understand your baseline calorie needs. To lose weight, you typically need to create a calorie deficit below your TDEE (not below BMR). Consult a healthcare professional for personalized weight management guidance.
Disclaimer
The BMR Calculator provides estimates based on the Mifflin-St Jeor equation and general activity multipliers. Results are for informational purposes only and should not be considered medical advice. Individual metabolic rates vary based on health status, body composition, genetics, and other factors. Always consult a qualified healthcare professional before making significant changes to your diet or exercise routine, especially if you have metabolic conditions, eating disorders, or other health concerns. WiseClick are not liable for any decisions made based on these calculations.