BMR Calculator

Quickly calculate your basal metabolic rate (BMR) using the clinically validated Mifflin-St Jeor equation for accurate daily calorie estimation.

What is Basal Metabolic Rate (BMR)?

BMR (Basal Metabolic Rate) represents the number of calories your body needs at rest to maintain essential physiological functions such as breathing, circulation, and cell production. Knowing your BMR is the first step in designing effective nutrition and fitness plans tailored to your individual metabolism.

Why Calculate Your BMR?

• Personalize your daily calorie intake to support weight loss, maintenance, or muscle gain.
• Track metabolic changes over time with age, activity level, or body composition shifts.
• Optimize meal planning and macronutrient distribution based on precise energy needs.

How This Calculator Works

This calculator uses the Mifflin–St Jeor equation, one of the most clinically validated formulas for modern populations according to recent research:

For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

Enter your sex, age, weight, and height above, then click “Calculate BMR” to get your personalized result.

Tips to Optimize Your BMR

• Build lean muscle mass with resistance training—more muscle increases resting energy expenditure.
• Stay hydrated and prioritize high-protein, nutrient-dense foods to support metabolic functions.
• Ensure adequate sleep and stress management; both influence hormonal regulation and calorie burn.

References

• Frankenfield, D. C., Roth-Yousey, L., & Compher, C. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. Clinical Nutrition, 24(2), 179–185.
• Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247.