🔥 BMR Calculator

What is BMR and Why Use This Calculator?

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform essential life-sustaining functions such as breathing, circulation, and cell production, even when you’re completely at rest. It represents the minimum amount of energy your body requires to function each day. Understanding your BMR is crucial if you're trying to lose weight, gain muscle, or maintain a healthy lifestyle.

BMR serves as a foundation for building effective diet and fitness plans. Without knowing your BMR, it’s difficult to set accurate calorie goals. This is where our BMR Calculator becomes essential — it helps estimate how many calories your body naturally burns and guides your nutritional and fitness decisions accordingly.

Formula Used:

• 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

This calculator uses the Mifflin-St Jeor Equation — one of the most accurate and widely accepted formulas for estimating BMR. It takes into account key factors like weight, height, age, and gender to deliver a personalized calorie baseline.

Why Should You Use a BMR Calculator? Knowing your BMR helps you:

• Understand how many calories your body burns at rest
• Create an effective diet plan with the right calorie intake
• Set realistic goals for weight loss or muscle gain
• Avoid under-eating or overeating unknowingly
• Make smarter decisions about meal planning and nutrition

When to Use a BMR Calculator? You should use this tool:

• Before starting a new fitness or diet program
• When you're planning to lose or gain weight
• To adjust your calorie intake based on lifestyle changes
• Every few months, especially as your weight or age changes

This BMR Calculator is 100% free to use anytime. It was developed and is regularly maintained to help users like you understand your body’s natural energy expenditure. The calculator is ad-supported through Google AdSense, which allows us to keep it free, accurate, and always improving. No sign-up, no limits — just easy access to a smart fitness tool.

BMR Depends On:

• Age: As you get older, your metabolism slows down and your BMR naturally decreases.
• Gender: Men usually have more lean muscle mass, resulting in a higher BMR compared to women.
• Height: Taller individuals typically have a higher BMR since they have more body mass to support.
• Weight: Heavier people burn more calories at rest due to the greater energy needed to sustain the body.
• Muscle Mass: More muscle equals a higher BMR, since muscle tissue requires more energy than fat.

Example: A 30-year-old woman weighing 65 kg and standing 165 cm tall would have a BMR calculated as follows:
BMR = 10 × 65 + 6.25 × 165 – 5 × 30 – 161 = 650 + 1031.25 – 150 – 161 = 1370.25 kcal/day.
This means her body burns approximately 1370 calories per day just to perform basic life functions.

From BMR to TDEE: Once you know your BMR, you can estimate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by an activity factor (based on your lifestyle). TDEE helps determine how many calories you need to eat daily to maintain your weight.

• Sedentary (little or no exercise): BMR × 1.2
• Light activity (light exercise/sports 1–3 days/week): BMR × 1.375
• Moderate activity (moderate exercise 3–5 days/week): BMR × 1.55
• Very active (hard exercise 6–7 days/week): BMR × 1.725
• Extra active (very intense daily exercise): BMR × 1.9

What Next After Knowing Your BMR? Once you’ve calculated your BMR:

• Use it to set calorie goals for weight loss, maintenance, or muscle gain
• Adjust your diet plan accordingly (e.g., eat fewer calories than your TDEE to lose weight)
• Track your calories and make informed food choices

Why Bookmark This Tool? Health and fitness are ongoing journeys. Bookmarking this calculator ensures you have a trusted tool available at your fingertips to recheck your BMR as your body, goals, or activity level changes.

In conclusion, our free BMR calculator gives you a valuable understanding of how your body functions at rest. Whether you're a beginner looking to lose weight, an athlete optimizing your meal plan, or someone trying to better understand your body's needs, this tool is made for you. It's simple, fast, and most importantly — accurate and reliable.

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