Productive ToolboxBMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) instantly.
BMR Calculator
Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure instantly.
1,674 kcal/day
Basal Metabolic Rate
2,595 kcal/day
Total Daily Energy Expenditure
Activity Factor: 1.55x
Continue with these values
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What is BMR (Basal Metabolic Rate)?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest. This includes breathing, circulation, cell production, nutrient processing, and protein synthesis.
BMR represents approximately 60-75% of your total daily energy expenditure and is crucial for understanding your daily caloric needs for weight maintenance, loss, or gain.
🔬 Mifflin-St Jeor Equation
Our calculator uses the Mifflin-St Jeor equation, considered the most accurate formula:
Men: BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5
Women: BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161
⚡ TDEE Calculation
Total Daily Energy Expenditure multiplies BMR by activity factors:
- Sedentary: BMR × 1.2
- Light Activity: BMR × 1.375
- Moderate Activity: BMR × 1.55
- Active: BMR × 1.725
- Very Active: BMR × 1.9
How to Use the BMR Calculator
- Enter your weight - Use kilograms (metric) or pounds (imperial)
- Input your height - Use centimeters (metric) or inches (imperial)
- Specify your age - Enter your current age in years
- Select your gender - Male or female (affects the calculation formula)
- Choose activity level - Select the option that best describes your lifestyle
- View results - See your BMR and TDEE calculated instantly
Weight Loss
Eat 500-750 calories below your TDEE for 1-1.5 lbs/week loss
Maintenance
Eat calories equal to your TDEE to maintain current weight
Weight Gain
Eat 300-500 calories above your TDEE for healthy weight gain
Factors Affecting BMR
Increases BMR:
- • Higher muscle mass
- • Younger age
- • Male gender
- • Taller height
- • Higher body weight
- • Pregnancy/breastfeeding
Decreases BMR:
- • Lower muscle mass
- • Older age
- • Calorie restriction
- • Certain medications
- • Thyroid disorders
- • Genetics
Frequently Asked Questions
Is BMR the same as RMR?
BMR (Basal Metabolic Rate) and RMR (Resting Metabolic Rate) are similar but not identical. BMR is measured under strict conditions, while RMR is more practical and typically 10-20% higher.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate predictive equation, with about 90% accuracy for healthy individuals. However, individual variations can occur due to genetics, body composition, and health conditions.
Should I eat exactly my BMR calories?
No, you should eat according to your TDEE, not BMR. BMR only accounts for basic functions, while TDEE includes all daily activities. Eating only BMR calories would be too restrictive for most people.
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