BMR Calculator
Your Basal Metabolic Rate is the calories your body burns just to stay alive. Breathing, circulation, organ function. It is the foundation of your daily calorie burn.
Your Stats
Enter your stats to see your Basal Metabolic Rate.
What Is BMR?
BMR stands for Basal Metabolic Rate. It is the number of calories your body uses in a full day if you did absolutely nothing. No standing, no walking, no thinking too hard. Just keeping your heart beating, your lungs moving, and your organs running.
For most adults, BMR makes up 60 to 70 percent of total daily calorie burn. That makes it the biggest single piece of your TDEE, and the foundation every other calorie target is built on top of.
- • Average male: 1,600 to 1,800 calories per day
- • Average female: 1,300 to 1,500 calories per day
- • Share of TDEE: 60 to 70 percent for most adults
- • Use it for: understanding your floor, not setting your target
How We Calculate Your BMR
We use the Mifflin-St Jeor equation, the formula recommended by registered dietitians for everyday calorie planning.
Plug in Your Stats
Weight, height, age, and biological sex go into the equation. Each one shifts your number in a predictable way.
Apply the Formula
Men: 10 × kg + 6.25 × cm − 5 × age + 5. Women: 10 × kg + 6.25 × cm − 5 × age − 161.
Compare to the Average
We show your BMR next to the typical range for your sex so you can tell if you are below, within, or above average.
Factors That Affect Your BMR
Five things move BMR more than anything else. Some you control, some you do not. Knowing the difference helps you focus on the levers that actually matter.
Lean Muscle Mass
Muscle burns more calories at rest than fat. The most reliable way to raise your BMR over time is to build and keep muscle.
Age
BMR drops by roughly 1 to 2 percent per decade after 20, mostly because most people lose muscle as they age. Strength training slows that down.
Body Size and Sex
A bigger body has more cells to fuel, so BMR goes up with weight and height. Men tend to have a higher BMR than women at the same size.
Genetics and Hormones
Thyroid, life stage, and inherited metabolic rate all play a role. They explain why two people with identical stats can differ by 200 calories.
Climate and Body Temperature
Your body burns extra calories to keep its core warm in cold climates and cool in hot ones. Fevers raise BMR temporarily.
Sleep and Recovery
Chronic poor sleep and aggressive dieting both lower BMR. Your body is smart, and it pulls back when you push too hard.
Tips To Improve Your BMR
- 1
Strength Train 2 to 4 Times a Week
Lifting is the only proven way to actively raise BMR. More muscle means a higher resting burn for life.
- 2
Hit Your Protein Target
1.6 to 2.2 grams per kilogram of bodyweight protects muscle when you diet and supports growth when you do not.
- 3
Avoid Extreme Deficits
Eating very low calories for long periods drops BMR through what researchers call adaptive thermogenesis. Slower fat loss keeps your engine running.
- 4
Sleep 7 to 9 Hours
Short sleep nudges hunger up and BMR down. Treat sleep as part of your training, not a nice to have.
- 5
Stay Hydrated
Even mild dehydration can drop resting metabolism by a few percent. Drink water across the day, not just at meals.
- 6
Refeed When You Have Been Dieting
After 8 to 12 weeks in a deficit, take 1 to 2 weeks at maintenance. It helps BMR recover before the next push.
BMR Calculator FAQ
Quick answers to the questions people ask most.