BMR Calculator (Basal Metabolic Rate)
Calculate the calories your body burns at complete rest using the clinically validated Mifflin-St Jeor equation.
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Your BMR is the absolute minimum calories your body uses each day for vital functions like breathing, heart rate, and brain activity.
What is BMR?
Basal Metabolic Rate (BMR) is the energy your body burns just to stay alive — to power your heart, lungs, brain, and cells.
It typically accounts for 60-70% of total daily calorie burn, with the rest coming from movement, exercise, and food digestion.
What Affects Your BMR?
- •Lean muscle mass — more muscle = higher BMR.
- •Age — BMR drops roughly 1-2% per decade after age 20.
- •Sex — men typically have higher BMR due to more muscle.
- •Genetics, thyroid function, and body temperature.
How to Increase Your BMR
- •Strength train 2-3x per week to build muscle.
- •Eat enough protein (≥1.6 g/kg).
- •Avoid extreme calorie restriction, which lowers BMR.
- •Sleep 7-9 hours per night.
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Frequently Asked Questions
BMR vs. RMR — what's the difference?
RMR (resting metabolic rate) is slightly higher because it allows for light activities like sitting up. For most purposes they're used interchangeably.
Can I eat at my BMR?
No — that would create a large deficit. Eat at your TDEE (BMR × activity) minus a moderate deficit for weight loss.