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BMR CALCULATOR
Calculate your daily protein, carbs and fat intake based on your goals
Calculate your daily protein, carbs and fat intake based on your goals
Calculate your maximum weight for one rep to measure your strength
Calculate your maximum weight for one rep to measure your strength
Calculate your body fat percentage and lean mass accurately
Calculate your body fat percentage and lean mass accurately
Basal Metabolic Rate (BMR) is the minimum number of calories your body needs to function at rest. Even when you are sleeping or sitting completely still, your body is constantly working to perform basic survival functions such as breathing, blood circulation, cell growth, hormone regulation, and maintaining body temperature. Knowing your BMR is the first step to understanding your unique metabolism and building a personalized health plan.
The BMR Calculator uses the Mifflin-St Jeor equation, which is widely recognized by fitness scientists as the most accurate formula for estimating resting metabolism. It calculates BMR based on your age, gender, height, and weight. For even higher precision, our calculator factors in your body fat percentage if you know it, as lean muscle mass burns more calories than fat tissue.
Your BMR is the starting point for calculating your Total Daily Energy Expenditure (TDEE). By multiplying your BMR by an activity factor (from sedentary to highly active), you determine how many calories you burn daily. To lose weight, you must create a caloric deficit (consuming fewer calories than your TDEE). To build muscle, you need a caloric surplus (consuming more than your TDEE).
There is no single "good" BMR, as it depends on genetics, body size, age, and lean muscle mass. Generally, a higher BMR means your body naturally burns more calories, which can make weight management easier. You can increase your BMR by building more muscle tissue through strength training.
