BMR Calculator
Calculate your Basal Metabolic Rate and daily calorie needs for optimal health and fitness goals
BMR Calculator
Ready to Calculate
Enter your details to calculate your BMR and get personalized calorie recommendations.
BMR Calculator Features
Accurate BMR calculation using Mifflin-St Jeor equation
TDEE calculation with activity level multipliers
Support for both metric and imperial units
Macronutrient breakdown with protein, carbs, and fat
Weight management calorie goals for loss, maintenance, and gain
BMR history tracking with Excel export functionality
Interactive charts showing BMR vs TDEE comparison
Activity level recommendations and guidance
Mobile-responsive design for all devices
Free to use with no registration required
BMR and Metabolism Tips
BMR represents the calories your body burns at rest to maintain basic functions like breathing, circulation, and cellular production.
TDEE includes your BMR plus calories burned through daily activities and exercise, giving you total daily calorie needs.
The Mifflin-St Jeor equation used here is considered one of the most accurate BMR calculation methods for healthy adults.
Muscle tissue burns more calories than fat tissue, so strength training can help increase your metabolic rate significantly.
Age, gender, body composition, genetics, and hormones all affect your metabolic rate and individual calorie needs.
For healthy weight loss, create a moderate calorie deficit (300-500 calories below TDEE) rather than extreme restrictions.
Eating too few calories can slow your metabolism and make weight loss more difficult over time through adaptive thermogenesis.
Adequate protein intake (0.8-1.2g per kg body weight) helps preserve muscle mass and supports a healthy metabolic rate.
Regular meal timing and avoiding extreme calorie restriction help maintain consistent metabolic function throughout the day.
Quality sleep (7-9 hours) is crucial for maintaining healthy hormone levels that regulate metabolism and appetite control.