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Metabolic Results
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BMR (calories/day)
Daily Calorie Needs
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Sedentary (little exercise)
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Lightly active
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Moderately active
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Very active
Health Recommendations
Complete the calculation to receive personalized metabolic recommendations.
⚠️ Medical Disclaimer: This calculator provides general health information based on standard formulas. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with qualified healthcare providers for personalized health guidance.
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Understanding Basal Metabolic Rate (BMR)
BMR (Basal Metabolic Rate) represents the number of calories your body needs to perform basic life-sustaining functions while at complete rest. This includes breathing, circulation, cell production, nutrient processing, and maintaining body temperature.
What is Basal Metabolic Rate (BMR)?
BMR accounts for approximately 60-75% of your total daily calorie expenditure. It's influenced by several factors:
Body composition: Muscle burns more calories than fat
Age: Metabolism slows with age
Gender: Men typically have higher BMR due to more muscle mass
Genetics: Some people naturally have faster metabolisms
Hormones: Thyroid function significantly impacts BMR
The Mifflin-St Jeor Equation
This calculator uses the scientifically validated Mifflin-St Jeor equation, considered the most accurate formula for estimating BMR in healthy adults:
To calculate your total calorie needs, BMR is multiplied by an activity factor:
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
Extra active (very hard exercise, physical job): BMR × 1.9
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Frequently Asked Questions
What is BMR and how is it calculated?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions while at complete rest. It's calculated using the Mifflin-St Jeor equation: For men: BMR = 10×weight + 6.25×height − 5×age + 5. For women: BMR = 10×weight + 6.25×height − 5×age − 161.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) represents calories burned at complete rest, while TDEE (Total Daily Energy Expenditure) includes all daily activities. TDEE is calculated by multiplying BMR by an activity factor (sedentary: 1.2, light: 1.375, moderate: 1.55, active: 1.725, very active: 1.9).
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for healthy adults, more precise than the older Harris-Benedict equation. However, individual variations in metabolism, muscle mass, and health conditions can affect actual calorie needs.
How can I use my BMR for weight management?
To maintain weight: Eat calories equal to your TDEE. To lose weight: Create a calorie deficit of 500-1000 calories daily from your TDEE. To gain weight: Consume 300-500 calories more than your TDEE. Always combine with balanced nutrition and exercise.
Can I change my BMR?
Yes, you can increase your BMR through regular exercise (especially strength training to build muscle), eating enough protein, staying hydrated, getting quality sleep, and managing stress levels.
Why is my BMR different from my friend's?
BMR varies based on age, gender, weight, height, body composition, genetics, and hormonal factors. Two people with the same weight and height can have different BMRs due to differences in muscle mass and metabolic health.