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BMR Calculator

Heorhii Rysak

Set precise goals, track progress, and create your own metabolic magic. Ignite your potential, conquer new horizons, and witness empowering results. Redefine what’s possible for your body and vitality. Find out your basal metabolic rate (BMR) to boost the path to peak performance and well-being. Embrace the power of knowledge, and conquer your health and fitness aspirations with confidence. Take charge, embrace change, and soar to new heights. Empower yourself today!

ages 15 - 80


Daily calorie needs based on activity level

Activity Level Calorie
Sedentary: little or no exercise
Exercise 1-3 times/week >
Exercise 4-5 times/week >
Daily exercise or intense exercise 3-4 times/week >
Intense exercise 6-7 times/week >
Very intense exercise daily, or physical job >

Exercise: 15-30 minutes of elevated heart rate activity.

Intense exercise: 45-120 minutes of elevated heart rate activity.

Very intense exercise: 2+ hours of elevated heart rate activity.

The Formula behind Calculator

It employs three distinct equations to determine your Basal Metabolic Rate (BMR). For men, it utilizes the Mifflin-St Jeor Equation (BMR = 10W + 6.25H – 5A + 5) or the Revised Harris-Benedict Equation (BMR = 13.397W + 4.799H – 5.677A + 88.362), while for women, it applies either the Mifflin-St Jeor Equation (BMR = 10W + 6.25H – 5A – 161) or the Revised Harris-Benedict Equation (BMR = 9.247W + 3.098H – 4.330A + 447.593). Additionally, the Katch-McArdle Formula (BMR = 370 + 21.6(1 – F)W) is used for all genders, with W representing body weight in kilograms, H as body height in centimeters, A as age, and F as body fat percentage.

What is the Mechanism of the BMR Calculator?

This innovative tool taps into key factors like your weight, height, age, and gender to estimate your Basal Metabolic Rate (BMR). BMR represents the minimum calories your body requires at rest for vital functions like breathing and circulation. By leveraging established scientific principles, the tool provides valuable insights into your unique metabolism. Understanding your BMR empowers you to optimize nutrition, set fitness goals, and make informed lifestyle choices.

The Advantages of Utilizing the BMR Calculator

  1. Personalized Basal Metabolic Rate: Our tool provides a personalized estimate of your basal metabolic rate based on your age, weight, height, and gender.
  2. Tailored Nutrition Planning: Knowing your BMR helps you determine the number of calories your body needs at rest, aiding in creating a customized nutrition plan to achieve your health and fitness goals.
  3. Weight Management: Understanding your BMR assists in managing weight effectively by guiding you on calorie intake and expenditure for weight loss, maintenance, or gain.
  4. Efficient Fitness Goal Setting: With accurate BMR information, you can set realistic fitness goals aligned with your individual energy needs.
  5. Enhanced Fitness Progress Tracking: It enables you to track your progress over time, making adjustments as needed for continued success.
  6. Precise Energy Balance: It aids in achieving an optimal energy balance, ensuring you neither overeat nor undereat for improved overall health.
  7. Informed Lifestyle Choices: Knowing your BMR empowers you to make informed choices regarding diet, exercise, and other lifestyle factors to support your well-being.
  8. Increased Motivation: Having a clear understanding of your BMR can motivate you to stay committed to your fitness journey, leading to better adherence and results.

BONUS Tip: Spark Your Workouts – the Dynamic Duo of Heart Rate Calculator and BMR!

Harness the power of precision with heart rate monitoring and basal metabolic rate (BMR) insights to revolutionize your fitness journey. Let the heart rate calculator guide your training intensity, ensuring efficient and effective workouts. Combine it with BMR knowledge to tailor your nutrition and optimize calorie consumption, enhancing overall performance. With this powerful duo, achieve new heights in your fitness goals and witness extraordinary progress. Ignite your motivation, redefine your limits, and embrace a transformative fitness experience like never before. Maximize your potential with the winning combination of the Heart Rate Calculator and BMR!


What is a BMR calculator?

A BMR (Basal Metabolic Rate) calculator is a tool that estimates the number of calories your body needs to maintain basic physiological functions, such as breathing and digestion, while at rest. It helps you understand your energy expenditure at rest and serves as a starting point for creating a personalized diet plan.

What are the assumptions behind the BMR calculator?

BMR calculations are based on several assumptions, including a stable body temperature, a resting state, and fasting conditions. These assumptions simplify the estimation of energy expenditure and may not fully account for individual variations in metabolism. Actual energy needs can vary due to factors like muscle mass, age, genetics, and overall health.

How to calculate your BMR and BMI using calculators?

To calculate your BMR, you can use formulas like the Harris-Benedict equation or Mifflin-St Jeor equation. These formulas take into account your gender, age, weight, and height. BMI (Body Mass Index) can be calculated by dividing your weight in kilograms by the square of your height in meters. Online calculators make these computations easy.

How many calories do I need based on my BMR?

To estimate daily calorie needs from your BMR, you can apply an activity factor that accounts for your level of physical activity. The Harris-Benedict equation offers activity categories ranging from sedentary to very active. Multiply your BMR by the corresponding activity factor to get an estimate of your daily calorie requirements for weight maintenance or specific goals like weight loss or muscle gain.

What is the relationship between BMR and calorie intake?

Basal Metabolic Rate (BMR) represents the number of calories your body requires to sustain basic functions at rest. Your daily calorie intake should align with your BMR to maintain your current weight. If you consume more calories than your BMR, you may gain weight, while consuming fewer calories can lead to weight loss. Adjusting calorie intake relative to BMR is crucial for managing your weight effectively.

Created by Ernest Draper
Reviewed by Larry Lage and Pat Blakely