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BMR Calculator

Calculate Basal Metabolic Rate and daily calories

🏋️‍♂️ Health & Fitness ✅ Free to Use

BMR Calculator

Calculate your Basal Metabolic Rate (BMR) and daily calorie needs based on your activity level. BMR is the number of calories your body burns at rest.

1,649
BMR (calories/day)
Calories burned at rest
2,556
Daily Calories
Total daily energy expenditure

Your Metabolic Profile

Weight: 70 kg (154.3 lbs)
Height: 175 cm (5'9") )
Age: 30 years
Gender: male
BMR: 1,649 calories/day
Activity Level: 1.55x
Daily Calories: 2,556 calories/day
Weekly Calories: 17,892 calories

Calorie Goals for Different Objectives

2,056
Weight Loss
-500 calories/day
(~1 lb/week loss)
2,556
Maintenance
Current activity level
(maintain weight)
3,056
Weight Gain
+500 calories/day
(~1 lb/week gain)

Energy Expenditure Breakdown

BMR (Basal Metabolic Rate) 64.5%
1,649 calories - Energy for basic body functions
Activity & Exercise 35.5%
907 calories - Energy for physical activity

BMR Calculation Method

Mifflin-St Jeor Equation

For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161

Your calculation: BMR = 10 × 70 + 6.25 × 175 - 5 × 30 + 5 = 1,649 calories/day

Daily calories: 1,649 × 1.55 = 2,556 calories/day

Important Notes

📊 Accuracy

BMR calculations are estimates. Individual metabolism can vary by ±10-15% due to genetics, muscle mass, and other factors.

🎯 Usage

Use these numbers as a starting point for diet and exercise planning. Monitor your progress and adjust as needed.