BMR Calculator

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic life-sustaining functions like breathing, circulation, cell production, and temperature regulation while at complete rest.

The Mifflin-St Jeor equation is considered the most accurate for most adults and is recommended by the Academy of Nutrition and Dietetics. The Harris-Benedict equation, while widely used, tends to slightly overestimate calorie needs.

BMR generally decreases with age, approximately 1-2% per decade after age 20. This is primarily due to loss of muscle mass (sarcopenia) and hormonal changes. Regular resistance training can help slow this decline.

Men typically have a higher BMR than women of the same weight, height, and age because men tend to have more muscle mass and less body fat. Muscle tissue burns more calories at rest than fat tissue.

Building muscle mass through resistance training is the most effective way to increase BMR, since muscle tissue is metabolically active. Adequate protein intake, sleep, and avoiding drastic calorie restriction also help maintain BMR.

BMR is the calories needed at complete rest. TDEE (Total Daily Energy Expenditure) is your actual daily calorie need, calculated by multiplying BMR by your activity level factor.