BMR Calculator
Sedentary
(Little or no exercise)
Lightly Active
(Light exercise/sports 1-3 days/week)
Moderately Active
(Moderate exercise/sports 3-5 days/week)
Very Active
(Hard exercise/sports 6-7 days/week)
Super Active
(Very hard exercise/physical job)
Maintain Weight
Lose Weight
Gain Weight
Your BMR Result
Daily Calorie Needs
Your estimated Basal Metabolic Rate is 1800 calories per day. This is the minimum number of calories your body needs to function at rest.
Activity Level Adjustment
Based on your activity level, your total daily energy expenditure is approximately 2200 calories.
Target Adjustment
For weight maintenance, consume approximately 2200 calories per day.
For weight loss, consume approximately 1800 calories per day.
For weight gain, consume approximately 2600 calories per day.
Dietary Recommendations
Based on your BMR and goals, here's a balanced dietary approach:
- Carbohydrates: 45-65% of daily calories
- Proteins: 10-35% of daily calories
- Fats: 20-35% of daily calories
Foods to include: whole grains, lean proteins, healthy fats, fruits, and vegetables.
Understanding BMR
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at rest. It accounts for about 60-75% of your total daily energy expenditure. Common factors affecting BMR include age, gender, weight, height, body composition, genetics, and hormonal status.
BMR Calculation Formulas
Two popular formulas are used to estimate BMR:
1. Harris-Benedict Equation
- Male: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
- Female: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
2. Mifflin-St Jeor Equation
- Male: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Female: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
BMR & Daily Calorie Needs
Your total daily calorie needs are calculated by multiplying your BMR by an activity factor:
| Activity Level | Multiplier | Calorie Needs |
|---|---|---|
| Sedentary (little or no exercise) | 1.2 | BMR × 1.2 |
| Light exercise (1-3 days/week) | 1.375 | BMR × 1.375 |
| Moderate exercise (3-5 days/week) | 1.55 | BMR × 1.55 |
| Very active (6-7 days/week) | 1.725 | BMR × 1.725 |
| Super active (very hard exercise/physical job) | 1.9 | BMR × 1.9 |
Weight Management Targets
Caloric adjustment for different weight management goals:
- Maintenance: Consume calories equal to your total daily energy expenditure
- Weight Loss: Consume 15-20% fewer calories than your total daily energy expenditure
- Weight Gain: Consume 15-20% more calories than your total daily energy expenditure
Health Tips
Remember that BMR is just an estimate. Actual calorie needs can vary based on individual factors. Combine proper nutrition with regular physical activity for optimal health results.