💤BMR Calculator

Calculate your Basal Metabolic Rate — calories burned at rest.

Age (years)

Gender

Weight (kg)

Height (cm)

About BMR Calculator

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to sustain vital functions like breathing, circulation, and cell production. This calculator uses the Mifflin-St Jeor equation — the most accurate formula available — to estimate your BMR from your age, gender, weight, and height. Knowing your BMR is the first step toward understanding your total energy needs.

How to Use BMR Calculator

1
Enter your stats
Input your age, gender, weight, and height into the calculator.
2
Get your BMR
The tool instantly calculates the calories your body burns at complete rest.
3
Use it to plan
Feed your BMR into a TDEE or calorie calculator to set accurate daily intake targets.

Common Use Cases

Understanding your baseline metabolism before starting a diet
Comparing BMR changes after muscle-building phases
Setting a calorie floor to avoid under-eating
Educating clients as a personal trainer or nutritionist

Frequently Asked Questions

What is BMR and why does it matter?

BMR is the minimum number of calories your body needs to function at rest. It accounts for roughly 60–75% of your total daily calorie burn, making it the most important factor in any diet or fitness plan.

How is BMR different from TDEE?

BMR is your calorie burn at complete rest. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to account for movement throughout the day — it's the number most relevant to real-world calorie goals.

Does BMR change over time?

Yes. BMR naturally decreases with age as muscle mass declines. Gaining lean muscle through strength training is one of the most effective ways to increase your BMR long-term.