BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
Your BMR represents the minimum calories your body needs to perform basic life-sustaining functions. Combined with your activity level, this helps determine your daily caloric needs for maintaining, losing, or gaining weight.
Calculation Methods
Mifflin-St Jeor Formula:
Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
Women: (10 × weight) + (6.25 × height) - (5 × age) - 161
Harris-Benedict Formula:
Men: 66.47 + (13.75 × weight) + (5.003 × height) - (6.755 × age)
Women: 655.1 + (9.563 × weight) + (1.85 × height) - (4.676 × age)
Where:
- • Weight is in kilograms
- • Height is in centimeters
- • Age is in years
Activity Multipliers
- • Sedentary (little/no exercise): × 1.2
- • Light Activity (1-3 days/week): × 1.375
- • Moderate Activity (3-5 days/week): × 1.55
- • Very Active (6-7 days/week): × 1.725
- • Extra Active (very intense): × 1.9
Understanding BMR
- • BMR is your calorie needs at complete rest
- • Represents 60-75% of daily calorie needs
- • Varies based on muscle mass and genetics
- • Use with activity level for total needs
- • Important for weight management goals