BMR Calculator 2026 – Calculate Your Basal Metabolic Rate and Daily Energy Needs
The BMR calculator (Basal Metabolic Rate) calculates your basal metabolism – the amount of energy your body burns at rest solely for vital functions. The result shows your minimum daily calorie requirement.
The calculator uses well-known formulas like Harris-Benedict and Mifflin-St Jeor. Enter your age, gender, weight, and height, then select your activity level to get your total daily energy expenditure (TDEE). This information can be used for weight loss, muscle building, or weight maintenance.
What is a normal basal metabolic rate?
An adult woman's BMR is typically 1,400–1,600 kcal/day and a man's 1,600–2,000 kcal/day. Increasing muscle mass raises BMR because muscle burns more energy than fat tissue. The activity multiplier typically increases total expenditure to 1.5–2 times the BMR.
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Browse all tools →The Basal Metabolic Rate (BMR) calculator estimates your body's energy consumption at rest. A useful tool for those who want to understand the baseline of their daily calorie needs.
Enter age, gender, weight, and height, and the calculator estimates your basal metabolic rate in kilocalories per day.
- Calculates basal metabolic rate (BMR) using Harris-Benedict or Mifflin-St Jeor formula.
- Shows energy consumed at rest in kilocalories.
- You can estimate total consumption by adding an activity multiplier.
BMR is resting consumption – actual daily need is higher due to activity and digestion.
- Total daily energy expenditure (TDEE) is BMR × activity factor (typically 1.2–1.9).
- Muscle mass increases basal metabolic rate – that's why different people burn different amounts.
- Aging, stress, and hormonal changes affect BMR.
Basal metabolic rate is an estimate, not an individually measured result.
- Most accurate results are obtained through indirect calorimetry in healthcare.
- The calculator should not be used as the sole basis for dietary restriction.
- For health-related goals, consult with a professional.