Free BMR Calculator
Use this free BMR Calculator to estimate your basal metabolic rate and understand how many calories your body needs each day to maintain essential body functions while at rest.
Enter your details below to calculate your BMR, estimate resting calorie burn, and better understand your daily energy needs.
How to Use This BMR Calculator
This BMR calculator is simple to use. Select your gender, enter your age, height, and weight, then click the calculate button. The tool will instantly estimate your basal metabolic rate using a trusted formula.
Once you get your result, you can use it as a starting point for estimating maintenance calories, building a weight loss plan, or understanding your energy needs more clearly.
What Is Basal Metabolic Rate (BMR)?
Basal metabolic rate is the number of calories your body burns each day while performing essential life-supporting functions such as breathing, circulation, temperature regulation, and cell repair. Even when you are resting, your body continues to use energy to keep vital organs functioning.
BMR does not include exercise, walking, or other physical activity. It only reflects the calories needed to keep your body alive and functioning at rest.
Why Use Our BMR Calculator?
- Estimate your resting calorie needs quickly
- Understand your metabolic baseline
- Use BMR as a starting point for calorie planning
- Support weight loss, maintenance, or fitness goals
- Get a simple tool that works on mobile and desktop
BMR Formula Used
This tool uses the Mifflin-St Jeor equation, one of the most widely accepted methods for estimating basal metabolic rate.
For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
The formula uses body weight, height, age, and gender to estimate how many calories your body burns while resting.
BMR vs TDEE
BMR and TDEE are closely related, but they are not the same. BMR tells you how many calories your body burns at rest. TDEE, or total daily energy expenditure, includes your BMR plus calories burned through movement, exercise, digestion, and everyday activity.
Many people first calculate BMR and then use it as the base for estimating TDEE and daily calorie targets.
BMR Calculation Example
Example: A 30-year-old man weighs 70 kg and has a height of 175 cm.
BMR = 10 × 70 + 6.25 × 175 − 5 × 30 + 5
BMR = 700 + 1093.75 − 150 + 5 = 1648.75 kcal/day
So the estimated basal metabolic rate is about 1649 calories per day.
Why BMR Matters
Knowing your basal metabolic rate helps you better understand how much energy your body needs before exercise and daily movement are considered. This makes BMR useful for nutrition planning, calorie tracking, weight management, and overall metabolic awareness.
If you want to lose weight, maintain weight, or build muscle, BMR gives you a starting point for estimating total calorie needs.