BMR Calculator
Want your resting calorie number? Enter age, height, weight, and sex and you will get your BMR. It is the baseline for any calorie plan.
TL;DR
- BMR depends on sex, age, weight, and height.
- Mifflin-St Jeor Equations: Men: BMR = (10 × W) + (6.25 × H) - (5 × A) + 5 | Women: BMR = (10 × W) + (6.25 × H) - (5 × A) - 161
- Example 1: BMR calculation for a 30-year-old woman — Weight (W): 60 kg, Height (H): 165 cm, Age (A): 30
How it works
BMR depends on sex, age, weight, and height. People with more muscle burn more at rest.
The math
Apply the Mifflin-St Jeor equation with weight, height, age, and a sex adjustment.
W represents weight in kg, H is height in cm, A is age in years. The final adjustment factors differ between biological sexes.
Examples
Example 1: BMR calculation for a 30-year-old woman
- Weight (W): 60 kg, Height (H): 165 cm, Age (A): 30
- Apply math: (10 × 60) + (6.25 × 165) - (5 × 30) - 161
- Step calculations: 600 + 1031.25 - 150 - 161 = 1320.25
- Result: Base metabolic rate is 1,320 calories per day.
When to use it
✦ Resting Energy Expenditure Baselines
Understand the bare minimum calories your body requires to function during periods of injury or complete bed rest.
✦ Personalized Calorie Goal Architectures
Build nutritional programs using your BMR as the baseline before adding active exercise calories.
✦ Analyzing Metabolic Adaptations
Monitor how BMR drops during weight loss, allowing you to avoid dieting plateaus.
⚠ Common mistakes
- Eating Below Your BMR: Restricting calorie intake below your BMR can cause muscle loss, fatigue, and nutritional deficiencies.
- Ignoring Muscle Mass: Assuming two individuals with identical weights have the same BMR, regardless of lean tissue differences.
FAQ (2)
Does BMR decrease with age?
Yes, BMR decreases as muscle mass naturally declines and metabolic efficiency slows down.
How can I increase my BMR?
The most effective way is to build muscle tissue through strength and resistance training.
Sources & References
⚠ Health Disclaimer
This tool provides estimates for informational purposes only and does not constitute medical, veterinary, or professional advice. Always consult a qualified healthcare professional before making decisions about your health or treatment.