BMR Calculator
What is Basal Metabolic Rate (BMR)?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic, life-sustaining functions. This includes breathing, circulation, nutrient processing, cell production, and temperature regulation while you are in a state of complete rest—both physically and mentally. In simpler terms, it's the amount of energy your body would burn if you were to do nothing but rest for 24 hours.
BMR vs. TDEE: Understanding the Difference
It's important not to confuse BMR with Total Daily Energy Expenditure (TDEE). While BMR is your baseline calorie burn at rest, TDEE is the total number of calories you burn in a day. TDEE accounts for your BMR plus the calories burned through physical activity and the thermic effect of food (digestion).
Your BMR is the largest component of your TDEE, typically accounting for 60-75% of your total daily calorie burn.
Why is Knowing Your BMR Important?
Understanding your BMR is the first and most crucial step in managing your weight, whether your goal is to lose, gain, or maintain it.
- For Weight Loss: To lose weight, you need to consume fewer calories than your TDEE. Knowing your BMR helps you set a safe and effective calorie deficit.
- For Weight Gain: To gain muscle or weight, you must consume more calories than your TDEE. Your BMR provides the baseline from which to build a calorie surplus.
- For Weight Maintenance: To maintain your current weight, you should aim to consume roughly the same number of calories as your TDEE.
From BMR to Daily Calorie Needs (TDEE)
Once you've calculated your BMR with our tool, you can estimate your TDEE by multiplying your BMR by an activity factor. This gives you a more accurate picture of your daily calorie needs.
- Sedentary (little or no exercise): TDEE = BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): TDEE = BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): TDEE = BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): TDEE = BMR × 1.725
- Extra active (very hard exercise/physical job & training): TDEE = BMR × 1.9
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating BMR in adults.