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Feb 10, 2026

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Free BMR Calculator: Find Your Basal Metabolic Rate

Discover your body's daily calorie needs at rest with our accurate Basal Metabolic Rate (BMR) calculator. Use the Mifflin-St Jeor formula to get a baseline for your diet and fitness planning.

Find Your Daily Calorie Baseline

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What is Basal Metabolic Rate (BMR)?

Your Basal Metabolic Rate (BMR) is the number of calories your body requires to perform its most essential life-sustaining functions while at rest. This includes processes like breathing, circulating blood, regulating body temperature, and cell production. Think of it as the energy your body would burn if you stayed in bed all day. Understanding your BMR is the first and most crucial step in creating an effective weight management or fitness plan, as it establishes your unique calorie baseline.

How We Calculate Your BMR

To provide the most reliable results, our calculator uses the Mifflin-St Jeor Equation. This formula is widely recognized by health experts as one of the most accurate methods for estimating BMR in modern adults, surpassing older formulas like the Harris-Benedict equation.

The Mifflin-St Jeor Equation
  • For Men: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age}) + 5$
  • For Women: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age}) - 161$

BMR Frequently Asked Questions

BMR is your calorie needs at rest, while TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned from all your daily activities, including exercise. TDEE gives a complete picture of your total daily calorie needs. You can calculate it with our TDEE Calculator.

The most effective way to boost your BMR is by building lean muscle mass through strength training. Muscle is more metabolically active than fat, meaning it burns more calories even when you are at rest. Regular exercise and adequate protein intake are key.

BMR typically declines with age primarily due to a natural loss of muscle mass (sarcopenia) and changes in hormonal activity. However, maintaining a physically active lifestyle can significantly slow down this process.

Disclaimer: This calculator provides an estimate for educational purposes and is not a substitute for professional medical advice. For a comprehensive health evaluation, please consult your doctor.

Why BMR is Important

Personalized Diet Planning

Your BMR is the starting point for setting calorie goals, whether for weight loss, maintenance, or muscle gain.

Understand Your Metabolism

It offers a clear insight into your body’s unique resting energy needs, helping you make smarter food choices.

Optimize Your Fitness

By knowing your BMR, you can better fuel your workouts and tailor your fitness strategy for optimal results.