BMR Calculator
Calculate your Basal Metabolic Rate (BMR) using proven formulas like Mifflin-St Jeor and Harris-Benedict. Get detailed analysis of daily calorie needs based on your activity level and health goals.
BMR Calculator
ages 15 - 80
Enter your details to calculate your BMR.
Understanding BMR (Basal Metabolic Rate)
Basal Metabolic Rate (BMR) represents the number of calories your body burns at rest to maintain vital functions like breathing, circulation, cell production, and brain function. It's the minimum energy requirement your body needs to survive in a fasting state at room temperature.
What Affects Your BMR?
Age
BMR decreases by about 2% per decade after age 20 due to muscle mass loss and slower cellular processes.
Gender
Men typically have higher BMRs than women due to greater muscle mass and larger body size.
Body Composition
Muscle tissue burns more calories than fat tissue, so higher muscle mass increases BMR.
Body Size
Larger bodies require more energy to maintain basic functions, resulting in higher BMRs.
BMR vs. TDEE
BMR is different from Total Daily Energy Expenditure (TDEE). While BMR represents calories burned at rest, TDEE includes all calories burned throughout the day, including physical activity, exercise, and the thermic effect of food.
- BMR (60-75%): Energy for basic bodily functions at rest
- Physical Activity (15-25%): Exercise and planned physical activities
- Thermic Effect of Food (8-10%): Energy to digest, absorb, and process food
- Non-Exercise Activity (5-15%): Fidgeting, maintaining posture, other spontaneous activities
Metabolism and Metabolic Health Guide
Your metabolism is the sum of all chemical processes that occur in your body to maintain life. Understanding how metabolism works can help you make informed decisions about nutrition, exercise, and lifestyle choices to optimize your energy expenditure and health.
Factors That Boost Metabolism
Strength Training
Building muscle mass increases BMR since muscle tissue burns more calories at rest than fat tissue.
High-Intensity Exercise
HIIT workouts create an 'afterburn effect' where your body continues burning calories hours after exercise.
Protein Intake
Protein has a higher thermic effect than carbs or fats, burning 20-30% of calories consumed during digestion.
Cold Exposure
Cold temperatures force your body to burn more calories to maintain core temperature.
Metabolism Myths Debunked
- Myth: Small meals boost metabolism: Research shows meal frequency has minimal impact on total daily energy expenditure
- Myth: Certain foods have 'negative calories': While some foods require energy to digest, none actually result in negative calories
- Myth: Metabolism slows dramatically with age: BMR decreases gradually (~2% per decade), but staying active can maintain metabolic health
- Myth: Thin people always have fast metabolisms: Body size and composition matter more than weight alone for metabolic rate
Optimizing Your Metabolic Health
Focus on sustainable lifestyle changes rather than quick fixes. Regular exercise, adequate protein intake, sufficient sleep, and stress management are the most effective ways to maintain a healthy metabolism throughout life.