Your Basal Metabolic Rate (BMR) is the number of calories your body needs just to stay alive — breathing, circulating blood, and maintaining body temperature.
What Is BMR?
BMR accounts for 60-75% of your total daily energy expenditure. Knowing your BMR is the foundation of any weight management plan.
Mifflin-St Jeor Equation
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Example Calculation
A 35-year-old woman, 165 cm, 65 kg:
BMR = (10 × 65) + (6.25 × 165) − (5 × 35) − 161
BMR = 650 + 1031.25 − 175 − 161 = 1,345 calories/day
Factors That Affect BMR
| Factor | Effect on BMR |
|---|---|
| Muscle mass | More muscle = higher BMR |
| Age | BMR decreases ~1-2% per decade after 30 |
| Gender | Men typically have higher BMR |
| Genetics | Can vary by 10-15% between individuals |
| Thyroid | Hyperthyroidism increases BMR |
| Caloric restriction | Extreme dieting lowers BMR |
BMR vs TDEE
Your Total Daily Energy Expenditure (TDEE) = BMR × Activity Level
- Sedentary: BMR × 1.2
- Light activity: BMR × 1.375
- Moderate: BMR × 1.55
- Active: BMR × 1.725
- Extra active: BMR × 1.9
Use our Calorie Calculator to calculate your full TDEE.
Try Our BMR Calculator
Our BMR Calculator gives you:
- Your exact BMR using the most accurate formula
- Calorie targets for weight loss, maintenance, or gain
- Results you can share or print
💡 Pro Tip: Building muscle through strength training is the most effective way to increase your BMR. Each pound of muscle burns about 6 extra calories per day at rest.
*Calculate your BMR with our free BMR Calculator.*
