BMR Calculator
Calculate your Basal Metabolic Rate — the number of calories your body burns at complete rest — using the Mifflin–St Jeor equation.
Frequently Asked Questions
What is BMR and why does it matter?
Basal Metabolic Rate (BMR) is the number of calories your body needs to sustain basic life functions — breathing, circulation, cell production — while at complete rest. It accounts for 60–75% of total daily calorie burn. Knowing your BMR helps you set accurate calorie targets for weight loss, maintenance, or muscle gain.
Which BMR formula is most accurate?
The Mifflin–St Jeor equation is widely considered the most accurate for most people: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women). Studies show it is accurate within 10% for ~82% of the population. The older Harris–Benedict equation tends to overestimate BMR by 5%, especially in overweight individuals.
How can I increase my BMR?
Muscle tissue burns more calories at rest than fat tissue. The most effective way to raise BMR is to build lean muscle through resistance training. Each pound of muscle burns approximately 6–10 calories/day at rest vs. 2–3 calories for fat. Adequate protein intake (0.7–1g per lb of body weight) helps preserve and build muscle. Sleep and stress management also affect metabolic rate.