BMR Calculator
Calculate Your Basal Metabolic Rate - The Calories Your Body Burns at Rest
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What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest.
- Breathing and circulation
- Cell production
- Nutrient processing
- Protein synthesis
BMR Formulas
Mifflin-St Jeor
Most accurate for general population (recommended)
Harris-Benedict
Traditional formula, slightly less accurate
Katch-McArdle
Most accurate if you know your body fat %
Understanding Your BMR
How BMR Affects Your Weight
Your BMR accounts for about 60-75% of your total daily calorie burn. Understanding this number helps you:
- Set realistic calorie goals for weight loss or gain
- Understand your metabolism better
- Calculate your TDEE more accurately
- Plan your nutrition strategy effectively
Factors That Affect BMR
Age
BMR decreases about 2% per decade after age 20
Gender
Men typically have 5-10% higher BMR than women
Muscle Mass
More muscle = higher BMR (muscle burns more calories)
Body Composition
Lean tissue burns more calories than fat tissue
How to Increase Your BMR
- Build muscle through strength training - Muscle tissue burns more calories at rest
- Stay active throughout the day - Regular movement boosts metabolism
- Eat enough protein - Protein has a higher thermic effect
- Don't over-restrict calories - Very low-calorie diets can slow metabolism
- Get enough sleep - Poor sleep can negatively affect metabolism
Pro Tip
For weight management, you need to calculate your TDEE (Total Daily Energy Expenditure), which factors in your activity level. BMR alone doesn't account for the calories you burn through daily activities and exercise.
Calculate your TDEE now