Basal Metabolic Rate (BMR) Calculator: Know Your Daily Energy Needs

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to function at rest. Even if you don’t move at all during the day, your body still requires energy to maintain essential functions such as breathing, digestion, and circulation. Understanding your BMR can help you manage your weight and create a personalized diet and exercise plan.

Why is BMR Important?

Knowing your BMR helps in estimating how many calories you need each day to maintain your current weight. If your goal is to lose weight, you’ll need to create a calorie deficit—consuming fewer calories than your body burns. Conversely, if you want to gain muscle or weight, you need to consume more calories than you burn at rest.

For example:

• If your BMR is 1,800 calories/day and you consume 2,000 calories/day, you might slowly gain weight.
• If your BMR is 1,800 calories/day but you only eat 1,500 calories/day, your body will use stored fat to make up for the difference.

How is BMR Calculated?

The most widely used BMR formulas are the Mifflin-St Jeor equations, which provide an accurate estimate of your caloric needs based on gender, age, weight, and height.

• For Men:
  BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)

• For Women:
  BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)