Free BMR Calculator
Calculate your Basal Metabolic Rate (BMR), daily calorie needs, maintenance calories, weight loss calories and muscle gain calories instantly.
Calculate Your BMR
Enter your details below to calculate your Basal Metabolic Rate (BMR).
Daily Activity Levels
Your daily calorie needs depend on your activity level. Use the values below to estimate how many calories you need each day.
Sedentary
Little or no exercise
Best for: Office workers, students
Lightly Active
Exercise 1–3 days/week
Best for: Beginners
Moderately Active
Exercise 3–5 days/week
Best for: Regular workouts
Very Active
Exercise 6–7 days/week
Best for: Athletes & gym lovers
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns while at complete rest. It represents the minimum amount of energy your body needs to perform essential functions such as breathing, blood circulation, maintaining body temperature and organ function.
📐 BMR Formula
How BMR is Calculated?
This calculator uses the Mifflin-St. Jeor Equation, one of the most accurate formulas for estimating Basal Metabolic Rate.
Men:
BMR = (10 × Weight) + (6.25 × Height) − (5 × Age) + 5
Women:
BMR = (10 × Weight) + (6.25 × Height) − (5 × Age) − 161
Benefits of Knowing Your BMR
- Calculate Daily Calories
- Plan Weight Loss
- Build Muscle
- Healthy Diet Planning
- Avoid Overeating
- Improve Fitness Goals
Frequently Asked Questions
Find answers to the most common questions about Body Mass Index (BMI).
What is BMR?
BMR is the number of calories your body needs to perform basic functions like breathing and circulation while at complete rest
Is BMR different from BMI?
Yes. BMR measures calorie needs, while BMI estimates whether your weight is healthy for your height.
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor Formula, one of the most accurate methods for estimating BMR.
Does age affect BMR?
Yes. Your BMR gradually decreases as you get older due to changes in muscle mass and metabolism..
Does muscle increase BMR?
Yes. More muscle mass increases your BMR because muscle burns more calories than fat.
How many calories should I eat to lose weight?
Eat 300–500 fewer calories than your daily maintenance calories for healthy weight loss.
Can women use this calculator?
Yes. This BMR Calculator is designed for both men and women using gender-specific formulas.
Which BMR formula is most accurate?
The Mifflin-St Jeor Equation is widely considered the most accurate formula for estimating BMR.
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