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Calculate your BMR (Basal Metabolic Rate) with our advanced calculator. Get accurate calorie needs, TDEE analysis, weight management goals, and personalized nutrition recommendations.
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Enter your details: Age, gender, height, and weight.
Select equation: Mifflin-St Jeor (recommended), Harris-Benedict, or Katch-McArdle.
Review BMR: See how many calories your body burns at rest.
Check TDEE: Understand your total daily energy expenditure based on activity.
Set goals: Use the calorie targets for weight loss, maintenance, or muscle gain.
Weight Loss: Determine the calorie deficit needed to lose fat.
Muscle Building: Calculate the surplus required for hypertrophy.
Maintenance: Find your exact maintenance calories.
Health Monitoring: Track changes in your metabolic rate over time.
Meal Planning: Base your diet on your specific energy needs.
Fitness Programming: Adjust calorie intake based on activity level.
BMR (Basal Metabolic Rate) is the minimum number of calories your body requires to function at rest. This includes vital processes such as breathing, blood circulation, cell production, and nutrient processing. Even if you spent the entire day in bed, your body would still burn these calories simply to stay alive.
While BMR reflects your resting energy needs, TDEE (Total Daily Energy Expenditure) accounts for your total daily burn, including exercise and daily movement. To find your TDEE, we multiply your BMR by an activity factor:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Minimal exercise or desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Physical job or 2x training/day |
"When you consistently eat below your BMR, your body begins 'metabolic adaptation.' To preserve energy, it downregulates non-essential functions, making you feel cold, lethargic, and reducing your resting burn. This is why aggressive calorie cutting often leads to weight loss plateaus. The secret to sustainable fat loss is eating slightly below TDEE, but usually above or at your BMR."
— FastTools Nutrition Team
To increase your BMR, focus on strength training. Building muscle is the most effective way to permanently boost your resting metabolic rate, allowing you to eat more calories while maintaining your weight.
ages 15 - 80
cm
kg
Professional BMR Analysis
This calculator provides accurate BMR calculations using three different equations: Mifflin-St Jeor (most accurate), Harris-Benedict (classic), and Katch-McArdle (for lean individuals with known body fat percentage).
BMR: Basal Metabolic Rate - calories burned at rest for basic body functions.
TDEE: Total Daily Energy Expenditure - total calories needed including activity.
Activity Levels: From sedentary to extremely active with corresponding calorie multipliers.
Weight Management: Calorie targets for safe weight loss or gain goals.