What is BMR Calculator?
A BMR (Basal Metabolic Rate) Calculator estimates the number of calories your body burns at rest (while sleeping or just breathing). It's the minimum energy required to keep your body functioning – heart beating, lungs breathing, brain thinking. Knowing your BMR helps you create effective diet plans for weight loss, muscle gain, or maintenance. This calculator also shows TDEE (Total Daily Energy Expenditure) based on your activity level!
Formula
Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
TDEE = BMR × Activity Factor
Benefits of Using BMR Calculator
Accurate Calorie Estimation – Know your daily calorie needs
Weight Management – Plan diets for loss, gain, or maintenance
Activity-Based Results – Get TDEE for all activity levels
Science-Backed Formula – Uses Mifflin-St Jeor equation
Gender & Age Specific – Accurate calculations for men and women
Fitness Planning – Perfect for athletes and gym enthusiasts
Pro Tip: To lose 1 kg of fat, you need a calorie deficit of ~7,700 calories. For healthy weight loss, aim for 300-500 calories below your TDEE. Never eat below your BMR for extended periods!
Frequently Asked Questions
BMR is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level. For example, if BMR = 1500 and you're moderately active (1.55x), your TDEE = 2325 calories.
Calculate your TDEE, then eat 300-500 calories less than that number. For example, if TDEE = 2000 calories, eat 1500-1700 calories daily. Never eat below your BMR for safe weight loss!
For muscle gain, eat 300-500 calories ABOVE your TDEE with high protein intake (1.6-2.2g per kg body weight). Combine with strength training for best results.
Yes, BMR naturally decreases with age (~1-2% per decade after 20) due to muscle loss and hormonal changes. Regular exercise and muscle building can slow this decline.
Sedentary = office job, no exercise. Light = 1-3 days/week exercise. Moderate = 3-5 days. Active = 6-7 days. Very Active = intense daily training or physical job.
BMR is a major component of metabolism (60-75% of total calories burned). Total metabolism includes BMR + activity thermogenesis + food digestion (thermic effect).