BMR Calculator
Calculate your Basal Metabolic Rate (BMR) - the number of calories your body burns at rest.
Your body burns energy every second of every day, even when you are asleep. This baseline energy expenditure is known as your Basal Metabolic Rate (BMR). It is the minimum number of calories required for basic life-sustaining functions like breathing, circulation, and cell production. Knowing your BMR is the starting point for any weight loss or muscle gain plan, as it establishes your metabolic "floor."
Details
Your BMR
Cals / Day (Resting)
Frequently Asked Questions
Decoding Your Metabolism
Often called "coma calories," your Basal Metabolic Rate (BMR) accounts for about 60-70% of the total calories you burn in a day. It is determined largely by your genetics, sex, age, and body composition.
1. BMR vs. TDEE: What's the Difference?
It is crucial not to confuse BMR with your Total Daily Energy Expenditure (TDEE).
- BMR: Strict resting state (just existing).
- TDEE: BMR + Activity (walking, working, exercising) + Digestion.
Tip: Never consume fewer calories than your BMR without medical supervision. Doing so can trigger metabolic downregulation (starvation mode), where your body fights to hold onto every calorie.
2. How to Increase Your BMR
While you cannot change your age or height, you can influence your BMR:
- Build Muscle: Muscle uses more energy at rest than fat. Adding just a few pounds of muscle can increase your daily burn by 50-100 calories effortlessly.
- Eat Enough Protein: Protein has a high "thermic effect," meaning your body uses more energy to digest it compared to carbs or fats.
- Prioritize Sleep: Chronic sleep deprivation disrupts hormones like leptin and ghrelin, often slowing down metabolism.
3. Frequently Asked Questions (FAQ)
Q: Does age slow down metabolism?
Yes, generally by about 1-2% per decade after age 20. However, this is largely due to muscle loss (sarcopenia) rather than age itself. Staying active and lifting weights can negate much of this decline.
Q: Is this calculation 100% accurate?
This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate estimation. However, individual variations (like thyroid health or medications) can cause your actual BMR to vary by +/- 10%.