0
calories/day
Sedentary
0 cal
Light Activity
0 cal
Moderate Activity
0 cal
Very Active
0 cal
Calculate your Basal Metabolic Rate
We use the Mifflin-St Jeor Equation, considered the most accurate BMR formula: For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age). For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age).
Your Basal Metabolic Rate represents the calories your body needs at complete rest to maintain vital functions. Knowing your BMR is the foundation for creating effective nutrition and weight management plans.
We apply activity multipliers to BMR: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), and Extra Active (1.9). These give you total daily calorie needs based on your lifestyle.
To lose weight, consume fewer calories than your TDEE (Total Daily Energy Expenditure). To gain weight, eat more. A deficit or surplus of 500 calories per day typically results in 1 pound of weight change per week.
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at complete rest, such as breathing, circulating blood, and cell production. It represents the minimum energy your body requires to stay alive and accounts for roughly 60-70% of your total daily calorie expenditure. BMR is influenced by age, gender, weight, height, and body composition.
BMR (Basal Metabolic Rate) measures only the calories burned at complete rest for basic bodily functions. TDEE (Total Daily Energy Expenditure) includes your BMR plus all additional calories burned through daily activities, exercise, and the thermic effect of food. TDEE is calculated by multiplying your BMR by an activity factor (1.2 for sedentary up to 1.9 for extremely active). TDEE is the more useful number for planning your daily calorie intake.
Yes, BMR generally decreases with age. After about age 20, your metabolic rate declines by roughly 1-2% per decade. This is largely due to the natural loss of muscle mass (sarcopenia) and hormonal changes that occur as you get older. You can partially offset this decline by maintaining or building muscle through regular strength training and staying physically active.