BMR Calculator
Calculate your Basal Metabolic Rate (BMR) using multiple formulas including Mifflin-St Jeor, Harris-Benedict, and more. Get accurate TDEE calculations for weight management.
BMR Calculator
| Activity Level | Calorie |
|---|---|
| Sedentary | 2076 |
| Lightly Active | 2379 |
| Moderately Active | 2682 |
| Very Active | 2984 |
| Extremely Active | 3287 |
Gain Weight: eating more calories than you burn.
| Activity Level | TDEE | Description |
|---|---|---|
| Sedentary | BMR * 1.2 | Little to no exercise + work a desk job |
| Lightly Active | BMR * 1.375 | Light exercise 1-3 days / week |
| Moderately Active | BMR * 1.55 | Moderate exercise 3-5 days / week |
| Very Active | BMR * 1.725 | Heavy exercise 6-7 days / week |
| Extremely Active | BMR * 1.9 | Athletes and people who do very heavy physical labor |
| Activity | Activity Level |
|---|---|
| Sitting or lying down | Sedentary |
| Walking | Lightly Active |
| Running | Moderately Active |
| Swimming | Moderately Active |
| Biking | Moderately Active |
| Jogging | Very Active |
| Weight lifting | Very Active |
| High-intensity interval training (HIIT) | Very Active |
| Professional athletes | Extremely Active |
What is Basal Metabolic Rate (BMR)?
Basal metabolic rate (BMR) is the minimum number of calories your body needs to function at rest. This includes the energy your body uses to maintain basic functions such as breathing, circulation, cell production, and nutrient processing.
BMR is influenced by a number of factors, including:
- Age: BMR tends to decrease with age.
- Gender: Men typically have a higher BMR than women.
- Muscle mass: Muscle tissue burns more calories than fat tissue, so people with more muscle mass tend to have a higher BMR.
- Body composition: BMR is calculated based on lean body mass, so people with a higher percentage of lean body mass tend to have a higher BMR.
- Activity level: BMR is also influenced by activity level. People who are more active tend to have a higher BMR than people who are less active.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories that your body burns in a day when accounting for all activities—everything from digesting food to breathing and walking, to any exercise or physical work you do. TDEE is an important metric for anyone looking to lose weight, gain weight, or maintain their current weight because it provides a calorie target to aim for.
Methods to calculate BMR
Mifflin-St Jeor
The Mifflin-St Jeor Equation is considered by many researchers to be one of the most accurate methods for estimating BMR. It was developed in 1990 and is said to be more accurate than the older Harris-Benedict Equation.
Harris-Benedict
The Harris-Benedict Equation was one of the earliest equations used to estimate BMR. It takes into account weight, height, age, and sex.
Revised Harris-Benedict
Due to inaccuracies found in the original Harris-Benedict equation, it was revised in 1984 to better match modern lifestyles.
Schofield
The Schofield Equation is based on meta-analyses of BMR studies from various countries. It provides different formulas for different age groups.
Katch-McArdle
The Katch-McArdle Formula is unique in that it takes into account lean body mass (LBM), making it potentially more accurate for individuals who are highly muscular and those who are significantly leaner than the average population.