Basal Metabolic Rate (BMR) Estimator

Estimate the number of calories your body burns at rest based on your weight, height, age, gender, and unit system.

About This Tool

Basal Metabolic Rate (BMR) represents the calories your body needs at rest (e.g. when sitting down) to maintain vital functions like breathing, circulation, and cell repair. Think of this as what your body needs each day just to keep going. Eating more than this (without increasing your exercise levels to burn off those extra calories) is likely to mean you will put on weight. This estimator uses the scientifically validated Mifflin-St Jeor equation, which factors in weight, height, age, and gender to deliver an accurate baseline.

Understanding your BMR is crucial for designing a nutrition plan that meets your goals — which could be weight loss, muscle gain, or just maintenaning your current weight.

To use this Basal Metabolic Rate estimator, first choose your preferred measurement system: metric or imperial. Then enter your weight, height, age, and select your gender. The calculator will apply the Mifflin-St Jeor formula, and return your BMR in calories per day.

This calculator offers both metric and imperial unit support, so you can enter data in kilograms/centimetres or pounds/inches. Use your personalized BMR to guide daily calorie targets and monitor progress over time.

For a full picture of daily energy needs, multiply your BMR by an activity factor that reflects your lifestyle. Remember, individual factors (like muscle mass, hormonal profile, and health status) can influence actual calorie requirements, so consider this a strong foundation for personalized dietary planning. If you have any health concerns, you should never make sudden changes to your diet or exercise levels without getting professional advice.