BMR Calculator - Calculate Your Basal Metabolic Rate

Use this calculator to estimate your Basal Metabolic Rate (BMR), which tells you the number of calories your body burns at rest. Knowing your BMR helps you determine how many calories you should consume to maintain or lose weight, depending on your activity level.

BMR Ranges and What They Mean

Below 1,200 calories/day: This is considered very low BMR. It may indicate a slow metabolism or an underlying health issue. Individuals with such a low BMR may have difficulty maintaining weight or may require medical attention.
1,200 - 1,500 calories/day: This is a low BMR, often found in sedentary individuals or those who have a lower muscle mass. It's important to ensure that you are consuming enough calories for daily function, and a balanced diet is key to avoid fatigue.
1,500 - 2,000 calories/day: This is a normal BMR range for an average individual with moderate activity levels. It suggests that the metabolism is functioning well and can maintain weight with a balanced diet and regular physical activity.
2,000 - 2,500 calories/day: A higher-than-average BMR, often found in individuals with higher muscle mass or those who are very active. This is typical for athletes or individuals who are engaged in heavy physical work.
Above 2,500 calories/day: This indicates a very high BMR, often seen in athletes or those with very high muscle mass. Such individuals may require more calories to maintain energy levels and avoid fatigue.

What is BMR?

Your Basal Metabolic Rate (BMR) represents the number of calories your body needs to maintain basic bodily functions like breathing, digestion, and cell production while at rest. BMR varies based on several factors, including your age, gender, weight, and height.

BMR Calculation Formula

We use the Harris-Benedict formula to calculate BMR:

For men: BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) - (5.677 * age in years)
For women: BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) - (4.330 * age in years)

How to Use Your BMR

Once you calculate your BMR, multiply it by an activity factor to determine your total daily energy expenditure (TDEE). This helps you understand how many calories you should consume based on your activity level.