BMR Calculator

Professional Basal Metabolic Rate calculator with multiple formulas and activity levels

BMR & Calorie Needs

0 calories/day BMR
BMR (Mifflin-St Jeor): 0 cal/day
TDEE (with activity): 0 cal/day
Weight Loss (-20%): 0 cal/day
Weight Gain (+20%): 0 cal/day

Calories by Activity Level:

Sedentary: 0 cal
Light Activity: 0 cal
Moderate: 0 cal
Very Active: 0 cal
Extremely Active: 0 cal

BMR & Calorie Needs

0 calories/day BMR
BMR (Harris-Benedict): 0 cal/day
TDEE (with activity): 0 cal/day
Weight Loss (-20%): 0 cal/day
Weight Gain (+20%): 0 cal/day

Calories by Activity Level:

Sedentary: 0 cal
Light Activity: 0 cal
Moderate: 0 cal
Very Active: 0 cal
Extremely Active: 0 cal

BMR & Calorie Needs

0 calories/day BMR
BMR (Katch-McArdle): 0 cal/day
Lean Body Mass: 0 kg
TDEE (with activity): 0 cal/day
Weight Loss (-20%): 0 cal/day
Weight Gain (+20%): 0 cal/day

Calories by Activity Level:

Sedentary: 0 cal
Light Activity: 0 cal
Moderate: 0 cal
Very Active: 0 cal
Extremely Active: 0 cal

How to Use the BMR Calculator

Our comprehensive BMR calculator offers three scientifically proven formulas to calculate your Basal Metabolic Rate and daily calorie needs:

🔥 Mifflin-St Jeor Equation

The most accurate formula for most people. Requires age, gender, weight, and height. This equation is considered the gold standard by nutritionists and is used by most fitness professionals for its reliability across different populations.

⚖️ Harris-Benedict Equation

A classic formula that's been widely used since 1919 (revised in 1984). Slightly less accurate than Mifflin-St Jeor but still reliable. Good for comparison and historical reference in nutrition planning.

💪 Katch-McArdle Equation

The most accurate formula for lean individuals with known body fat percentage. Uses lean body mass instead of total weight, making it ideal for athletes and fitness enthusiasts who know their body composition.

📊 What You Get

• BMR: Calories needed at complete rest
• TDEE: Total Daily Energy Expenditure with activity
• Weight Goals: Calories for weight loss and gain
• Activity Breakdown: Calories needed at different activity levels
• Detailed Analysis: Complete metabolic profile for planning

All calculations follow established scientific formulas and provide personalized recommendations based on your individual metrics and goals.

Frequently Asked Questions

What is BMR and why is it important?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at rest. It's important because it represents 60-75% of your total daily calorie expenditure and forms the foundation for any nutrition or weight management plan.
Which BMR formula should I use?
For most people, the Mifflin-St Jeor equation is most accurate. Use Harris-Benedict for comparison. If you know your body fat percentage and are relatively lean, Katch-McArdle provides the most precise results since it accounts for lean body mass.
How do I choose my activity level?
Be honest about your actual activity level. Sedentary = desk job, no exercise. Light = light exercise 1-3 days/week. Moderate = exercise 3-5 days/week. Very Active = hard exercise 6-7 days/week. Extremely Active = very intense exercise plus physical job.
How accurate are these calculations?
These formulas are accurate within ±10% for most healthy adults. Individual variations exist due to genetics, muscle mass, metabolic efficiency, and health conditions. Use results as a starting point and adjust based on real-world results.
Can I use this for weight loss planning?
Yes! For weight loss, eat 10-20% below your TDEE. For weight gain, eat 10-20% above your TDEE. One pound of fat equals approximately 3,500 calories, so a 500-calorie daily deficit should result in about 1 pound of weight loss per week.