How this BMR Calculator Works
Your Basal Metabolic Rate (BMR) is the number of calories your body burns while at complete rest. Think of it as the energy required to keep your heart beating, lungs breathing, and brain functioning if you stayed in bed all day.
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate method for estimating BMR in modern populations.
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
BMR vs. TDEE
It is important to distinguish between BMR and your actual daily needs:
- BMR (Basal Metabolic Rate): Calories burned at rest (coma-like state).
- TDEE (Total Daily Energy Expenditure): BMR + calories burned through movement and exercise.
The "Estimated Daily Calorie Needs" result shown in green is your TDEE. This is the number you should aim for to maintain your current weight.
Step-by-Step Instructions
- Select Units: Choose Metric (kg/cm) or Imperial (lb/in).
- Enter Personal Details: Input your age, gender, weight, and height. These are the core variables for the BMR formula.
- Select Activity Level: Be realistic. "Moderately active" usually means you exercise purposefully 3-5 times a week. If you have a desk job and don't exercise, choose "Sedentary".
- View Results: The top number is your BMR (base needs), and the bottom number is your TDEE (maintenance needs).