BMR Calculator (Basal Metabolic Rate)
BMR Formulas
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age in years)
Activity Level Multipliers
A BMR Calculator helps you estimate your Basal Metabolic Rate (BMR), which is the number of calories your body burns every day at complete rest. Even when you are not exercising or moving, your body needs energy to perform essential functions such as breathing, circulation, digestion, and cell repair. This calculator uses the Mifflin-St Jeor and Harris-Benedict formulas, which are widely accepted methods for calculating BMR.
Knowing your BMR is the first step toward understanding your daily calorie needs. It forms the foundation for weight management, fitness planning, and overall health awareness.
What Is Basal Metabolic Rate (BMR)?
Basal Metabolic Rate refers to the minimum amount of energy your body requires to stay alive at rest. It does not include calories burned from physical activity or exercise. BMR accounts for the largest portion of your daily calorie expenditure.
Factors that affect BMR include:
Age
Gender
Height
Weight
Body composition
Since BMR varies from person to person, calculating it provides a personalized estimate rather than a one-size-fits-all number.
How This BMR Calculator Works
This calculator estimates your BMR by using two well-known scientific formulas. You simply enter:
Age
Gender
Height
Weight
The calculator then applies both formulas and displays your estimated BMR value. This allows you to see how different calculation methods compare and gives you a more reliable range.
BMR Calculation Formulas Explained
Mifflin-St Jeor Formula
This formula is considered one of the most accurate for modern populations.
For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Harris-Benedict Formula
This is a traditional and widely used formula.
For men:
BMR = 66.47 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.755 × age)
For women:
BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) − (4.676 × age)
The calculator handles all calculations automatically, so no manual math is required.
Why Knowing Your BMR Is Important
Understanding your BMR helps you:
Know how many calories your body needs at rest
Estimate daily calorie requirements
Plan weight loss or weight gain
Avoid extreme dieting
Build healthier eating habits
Support fitness and wellness goals
BMR acts as the base value for calculating total daily calorie needs.
BMR vs TDEE (Total Daily Energy Expenditure)
BMR measures calories burned at rest, while TDEE includes calories burned through daily activities and exercise.
TDEE is calculated by multiplying your BMR with an activity factor. This calculator focuses on BMR, which is the starting point for determining full daily calorie needs.
Example BMR Calculation
Example
Age: 28
Gender: Male
Height: 175 cm
Weight: 72 kg
Estimated BMR (Mifflin-St Jeor): ~1,690 calories/day
Estimated BMR (Harris-Benedict): ~1,730 calories/day
This means the body burns around 1,700 calories per day at complete rest.
Who Should Use a BMR Calculator?
This tool is helpful for:
Individuals planning weight loss
People aiming for muscle gain
Fitness beginners learning nutrition basics
Athletes tracking energy needs
Anyone interested in understanding metabolism
It provides a clear starting point for calorie planning.
Benefits of Using an Online BMR Calculator
Using this calculator offers several advantages:
Quick and accurate estimation
Uses trusted scientific formulas
No complex inputs required
Works on all devices
Beginner-friendly interface
Helps avoid under-eating or overeating
It simplifies metabolic calculations for everyday users.
Important Notes
BMR values are estimates, not exact measurements
Actual calorie needs may vary based on metabolism
Physical activity increases daily calorie requirements
This tool is for informational purposes only
For specific health concerns, professional guidance is recommended.
Frequently Asked Questions (FAQs)
Is this BMR calculator free to use?
Yes, it is completely free and accessible online.
Which formula is more accurate?
Mifflin-St Jeor is generally considered more accurate for most people, while Harris-Benedict is widely used for comparison.
Can BMR help with weight loss?
Yes, knowing your BMR helps create a safe calorie deficit.
Does BMR change over time?
Yes, BMR can change with age, weight, and body composition.
Is BMR the same for everyone?
No, BMR varies based on individual factors.
Conclusion
The BMR Calculator – Basal Metabolic Rate Using Mifflin & Harris Formula is a reliable tool for understanding how many calories your body needs at rest. By using two scientifically accepted formulas, it provides a realistic estimate that helps users plan their nutrition and fitness goals more effectively.
Whether you are trying to manage weight, improve fitness, or simply learn how your metabolism works, this calculator offers a clear and practical starting point. Use it as part of a balanced approach to health and wellness.
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