Basal Metabolic Rate Calculator
Find out how much energy your body burns at rest each day, and build your nutrition plan on a scientific foundation.
Find out how much energy your body burns at rest each day, and build your nutrition plan on a scientific foundation.
Fill in the fields below to calculate your basal metabolic rate.
Your Basal Metabolic Rate (BMR) is the minimum amount of energy your body needs to stay alive at rest. Even if you simply lie still without moving all day, your body keeps burning energy. BMR varies from person to person and is influenced by factors such as age, gender, weight, and height.
Basal Metabolic Rate (BMR) is calculated with scientific formulas. The two most widely used methods are the Harris-Benedict and Mifflin-St Jeor formulas. These formulas take variables such as age, gender, height, and weight into account to give you a personal value.
Example calculation: For a 30-year-old woman weighing 70 kg with a height of 170 cm, BMR with the Mifflin-St Jeor formula:
BMR = (10 × 70) + (6.25 × 170) - (5 × 30) - 161 = 700 + 1062.5 - 150 - 161 = 1451.5 kcal/day
At rest, this woman burns about 1,451 calories over the course of a day. You can easily find your own BMR value with our calculator above.
Your Basal Metabolic Rate (BMR) is the foundation for determining your daily energy needs. Knowing your BMR is essential for reaching your goals of losing weight, gaining weight, or maintaining your current weight. Here are some methods you can use to raise your BMR:
Muscles burn more energy than fat tissue even at rest. You can speed up your metabolism by building muscle with strength training.
Cardio activities such as brisk walking, running, or cycling a few days a week keep your metabolism active.
A protein-rich diet has a high thermic effect and speeds up the metabolism.
Drinking enough water keeps the metabolism running smoothly and speeds up digestion.
Poor sleep disrupts hormone balance and harms the metabolism. Aim for 7-8 hours of sleep a day.
Going hungry for long periods can push the body into energy-saving mode. Try to eat at regular intervals.
No, basal metabolic rate (BMR) only covers the energy your body burns at rest. Total daily energy expenditure (TDEE) also includes your daily activities, workouts, and other physical movement. To calculate TDEE, your physical activity level is added on top of your BMR.
Yes, a low basal metabolic rate can make losing weight harder because your body burns less energy at rest. However, you can speed up your metabolism with methods such as exercising, building muscle, and eating a balanced diet.
BMR calculators give accurate results based on scientific formulas. However, these calculations only offer a general assessment and may not account for specific health conditions that affect your metabolism. We recommend consulting a specialist for more detailed information.
Building muscle, exercising regularly, sleeping well, and eating a protein-rich diet can help raise your BMR. Drinking water regularly and eating balanced meals also keeps your metabolism working actively. You can book an appointment with our dietitians for detailed information and a personalized program.
Contact us for a personalized nutrition program and diet consultancy.
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