Calculate your Basal Metabolic Rate and daily calorie needs
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Age
Your current age in years. BMR decreases with age as metabolism naturally slows down over time.
Gender
Biological sex affects BMR calculations. Males typically have higher BMR due to greater muscle mass.
Weight & Height
Your current body measurements. Larger bodies require more energy to maintain basic functions, increasing BMR.
Activity Level
Your typical physical activity. This multiplies your BMR to calculate Total Daily Energy Expenditure (TDEE).
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
TDEE (Total Daily Energy Expenditure):
TDEE = BMR × Activity Multiplier
Little or no exercise
Exercise 1-3 days/week
Exercise 3-5 days/week
Exercise 6-7 days/week
Hard exercise daily or physical job
🔥 Calories at Rest
BMR is the energy your body needs just to stay alive while at complete rest.
💪 Muscle Matters
More muscle mass increases BMR since muscle tissue burns more calories than fat.
🎯 Weight Goals
Use TDEE to determine calorie intake for weight loss, maintenance, or gain.
📊 Individual Variance
Actual BMR can vary ±10% due to genetics, hormones, and other factors.
💡Tip: Your BMR represents the minimum calories needed to maintain vital functions. For weight loss, create a moderate calorie deficit (typically 300-500 calories below TDEE). For weight gain, add 300-500 calories above TDEE. Always consult healthcare professionals before making significant dietary changes.