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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.
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.
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 number of calories your body burns while at complete rest to perform basic life-sustaining functions like breathing and circulation. It accounts for about 60-75% of your total calorie burn.
TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn through physical activity and the digestion of food. This is the number you should use to plan your daily calorie intake.
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.