Basal Metabolic Rate (BMR) Calculator

BMR Calculator

BMR Calculator







Your BMR: calories per day

What is Basal Metabolic Rate (BMR)?

Imagine your body as a furnace, constantly burning fuel to keep you alive. That fire’s baseline burn is your Basal Metabolic Rate (BMR). It’s the number of calories your body needs just for housekeeping – breathing, circulation, and rebuilding itself. Muscle burns more than fat, so the more muscle you have, the higher your BMR and the more calorie-torching power you wield!

Disclaimer: This BMR calculator is like a fitness fortune teller, giving you a glimpse into your body’s baseline calorie burn. But remember, it’s an estimate, not a crystal ball!  For the real deal, consult a registered dietitian – they’ll consider your activity level and goals to fine-tune your calorie needs.   

BMR Boost: How Activity Level Affects Calorie Burn

This table shows how your activity level can multiply your Basal Metabolic Rate (BMR) to give you your Total Daily Energy Expenditure (TDEE).

Activity LevelDescriptionBMR MultiplierTDEE Increase
SedentaryLittle to no exercise (desk job)1.220%
Lightly ActiveExercise 1-3 days/week (brisk walking)1.37537.5%
Moderately ActiveExercise 3-5 days/week (moderate intensity workouts)1.5555%
Very ActiveDaily exercise or intense exercise 3-4 times/week1.72572.5%
Extremely ActiveVery strenuous exercise daily or training for marathons/triathlons1.990%

Note: This is a general guideline. Individual results may vary.

Reference: https://www.journals.uchicago.edu/doi/abs/10.1086/422768