BMR Calculator
Determine your Basal Metabolic Rate (BMR) and discover how many calories your body burns at rest. Adjust for your daily activity level to find your Total Daily Energy Expenditure (TDEE).
Calculate Your BMR & TDEE
Enter details to see results
Select your gender, age, weight, height, and daily activity level on the left to compute your Basal Metabolic Rate (BMR) and daily expenditure.
What is Basal Metabolic Rate (BMR)?
Your **Basal Metabolic Rate (BMR)** represents the minimum amount of energy (in calories) your body needs to survive while at complete rest. Even when you are sleeping or inactive, your body uses energy to fuel vital internal functions like breathing, pumping blood, maintaining body temperature, and generating cells.
BMR accounts for approximately **60% to 75%** of the daily calories burned by an average individual. Understanding this baseline is crucial for designing a weight loss, weight gain, or weight maintenance nutrition protocol.
BMR vs. TDEE: What is the Difference?
While **BMR** calculates your energy needs at rest, **TDEE (Total Daily Energy Expenditure)** computes the total number of calories you burn throughout the day, including all physical activities, work, and exercise.
To find your TDEE, we multiply your BMR by an activity factor:
- Sedentary (1.2): Little to no physical activity.
- Lightly Active (1.375): Light exercise 1 to 3 times a week.
- Moderately Active (1.55): Moderate workout 3 to 5 times a week.
- Very Active (1.725): Intense training 6 to 7 times a week.
- Extremely Active (1.9): Heavy physical work or twice-daily sports training.
The Mifflin-St Jeor Equation
Our BMR calculator uses the **Mifflin-St Jeor Equation**, which clinical studies have proven to be the most accurate standard formula for calculating metabolic baselines:
Men BMR: 10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age(years) + 5
Women BMR: 10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age(years) - 161
Your BMR is highly influenced by lean muscle mass. Individuals with more muscle burn more calories at rest, which elevates their BMR.
Standard Daily Calorie Needs Reference
The tables below provide standard guidelines for daily calorie needs to maintain weight, depending on age, biological sex, and general activity levels.
Women Daily Calorie Needs
| Age | Low Activity | Moderate Activity | Active |
|---|---|---|---|
| 18–25 | 1,400–1,600 kcal | 1,800–2,100 kcal | 2,200+ kcal |
| 26–35 | 1,350–1,550 kcal | 1,750–2,050 kcal | 2,150+ kcal |
| 36–50 | 1,300–1,500 kcal | 1,700–1,950 kcal | 2,050+ kcal |
| 50+ | 1,200–1,400 kcal | 1,600–1,850 kcal | 1,950+ kcal |
Men Daily Calorie Needs
| Age | Low Activity | Moderate Activity | Active |
|---|---|---|---|
| 18–25 | 1,600–1,800 kcal | 2,200–2,600 kcal | 2,800+ kcal |
| 26–35 | 1,550–1,750 kcal | 2,100–2,500 kcal | 2,700+ kcal |
| 36–50 | 1,500–1,700 kcal | 2,000–2,400 kcal | 2,600+ kcal |
| 50+ | 1,400–1,600 kcal | 1,900–2,200 kcal | 2,400+ kcal |
Factors That Affect Your BMR
- Muscle Mass: More lean muscle results in a faster resting metabolic rate.
- Age: BMR typically declines as you age due to loss of muscle tissue.
- Hormones: Thyroid hormones (like T3 and T4) directly regulate metabolic rates.
- Genetics: Natural metabolic speeds can be inherited from family genetics.
- Environment: Cold or warm climates force the body to burn energy to regulate temperature.
Optimize Your Calories at Prakash Hospital
Sticking to an improper calorie deficit can lead to muscle loss and hormonal imbalances. For an accurate metabolic check-up, thyroid profile, or customized nutritional diet plans, visit our clinical facilities:
BMR Frequently Asked Questions
Can I eat fewer calories than my BMR to lose weight?
Generally, it is not recommended to eat fewer calories than your BMR for extended periods. Doing so can cause your body to go into a "starvation state," breaking down muscle tissue and slowing down your thyroid and metabolic processes. For safe weight loss, aim for a deficit relative to your TDEE, not your BMR.
How can I increase my BMR?
The most effective way to permanently raise your BMR is to build lean muscle mass through resistance and strength training, maintain a high-protein intake, and stay hydrated.
Are BMR calculations accurate if I have thyroid issues?
Calculators use general population equations and will not reflect your true metabolic rate if you suffer from untreated hypothyroidism (which lowers BMR) or hyperthyroidism (which raises BMR). You should consult our endocrinology team at the General Medicine department for thyroid screening.
Prakash Hospital Pvt. Ltd. is a 100 bedded NABH NABL accredited multispecialty hospital along with a center of trauma and orthopedics. We are in the service of society since 2001.
OUR SPECIALITIES
Contact Us
D – 12A, 12B, Sector-33, G. B. Nagar, Noida, Uttar Pradesh 201301
+91-8826000033
© 2026 All rights reserved.
Designed and Developed by Zarle Infotech
