BMR Calculator
Calculate your Basal Metabolic Rate – the number of calories your body needs at rest
Your Basal Metabolic Rate
calories per day
This is the number of calories your body needs to perform basic life-sustaining functions.
To maintain your current weight, multiply this value by your activity level factor.
About BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions, including breathing, circulation, nutrient processing, and cell production.
BMR is influenced by several factors: age, gender, height, weight, and body composition. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR.
BMR Information Resource
Understanding Your Basal Metabolic Rate and Its Impact on Health
What is BMR?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions while at complete rest. These functions include breathing, circulating blood, regulating body temperature, and cell production.
BMR accounts for approximately 60-75% of your total daily energy expenditure, making it the largest component of your calorie needs.
BMR Information Tables
Average BMR by Age and Gender
| Age Group | Male BMR (calories/day) | Female BMR (calories/day) |
|---|---|---|
| 18-30 years | 1,600 – 1,800 | 1,400 – 1,550 |
| 31-50 years | 1,550 – 1,750 | 1,350 – 1,500 |
| 51-70 years | 1,450 – 1,650 | 1,250 – 1,400 |
| 70+ years | 1,350 – 1,550 | 1,150 – 1,300 |
Activity Level Multipliers
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | BMR × 1.2 |
| Lightly Active | Light exercise 1-3 days/week | BMR × 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | BMR × 1.55 |
| Very Active | Hard exercise 6-7 days/week | BMR × 1.725 |
| Extremely Active | Very hard exercise, physical job | BMR × 1.9 |
Additional BMR Information
Factors That Influence BMR
Body Composition
Muscle tissue burns more calories at rest than fat tissue. Individuals with higher muscle mass typically have a higher BMR.
Age
BMR generally decreases with age due to loss of muscle mass and changes in hormonal and neurological processes.
Gender
Men typically have a higher BMR than women because they tend to have more muscle mass, larger organs, and less body fat.
Genetics
Some people inherit a naturally faster or slower metabolism, which can affect their BMR.
Hormones
Thyroid hormones play a key role in regulating BMR. Imbalances can significantly increase or decrease metabolic rate.
Climate
People living in colder climates may have a slightly higher BMR as the body works to maintain its core temperature.
How to Calculate Your Total Daily Energy Expenditure (TDEE)
TDEE = BMR × Activity Multiplier
Your TDEE represents the total number of calories you burn in a day, including both your BMR and calories burned through physical activity.
Recommended Actions by BMR
If Your BMR Is Lower Than Expected
Build Muscle Mass
Strength training exercises can help increase muscle mass, which naturally raises your BMR.
- Incorporate resistance training 2-3 times per week
- Focus on compound exercises like squats and deadlifts
- Gradually increase weight or resistance over time
Optimize Nutrition
Certain dietary approaches can help support metabolic health.
- Ensure adequate protein intake (0.8-1g per pound of body weight)
- Don’t drastically reduce calories for extended periods
- Stay hydrated – water is essential for metabolic processes
Consider Medical Evaluation
If your BMR is significantly lower than expected, consult a healthcare provider.
- Rule out thyroid issues or other metabolic conditions
- Discuss any medications that might affect metabolism
- Get appropriate blood tests to check hormone levels
If Your BMR Is Higher Than Expected
Adjust Caloric Intake
With a higher BMR, you’ll need more calories to maintain your weight.
- Focus on nutrient-dense foods to meet energy needs
- Eat regular meals and snacks throughout the day
- Monitor weight changes and adjust intake accordingly
Support Your Metabolism
Maintain habits that support your naturally higher metabolic rate.
- Continue regular physical activity
- Get adequate sleep (7-9 hours per night)
- Manage stress levels through relaxation techniques
Monitor Health Indicators
While a high BMR is generally positive, ensure it’s not caused by underlying issues.
- Watch for unintended weight loss
- Monitor for symptoms of hyperthyroidism
- Ensure you’re not overtraining or under-recovering
General BMR Optimization Strategies
Lifestyle Factors That Support Healthy BMR
- Consistent Exercise: Both cardio and strength training help maintain muscle mass and metabolic health
- Balanced Nutrition: Avoid extreme diets that can lower your BMR through adaptive thermogenesis
- Quality Sleep: Poor sleep can disrupt hormones that regulate appetite and metabolism
- Stress Management: Chronic stress can lead to hormonal imbalances that affect BMR
- Hydration: Water is essential for all metabolic processes in the body
Important Note: BMR is just one component of your overall metabolic health. Individual needs vary based on genetics, lifestyle, and health status. For personalized advice, consult with a healthcare provider or registered dietitian.
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