🔥 What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body needs to keep you alive at rest (breathing, blood circulation, temperature regulation, organ function, etc.).
Even if you did nothing all day, your body would still burn calories. That baseline burn is your BMR.
Men: 10×weight + 6.25×height − 5×age + 5
Women: 10×weight + 6.25×height − 5×age − 161
This calculator uses the Mifflin–St Jeor equation, widely used to estimate BMR for adults.
📌 BMR vs. TDEE: what’s the difference?
BMR is calories burned at rest. TDEE (Total Daily Energy Expenditure) is your estimated total daily burn including activity, workouts, and digestion.
That’s why we apply an activity multiplier to estimate your maintenance calories (TDEE).
- Fat loss: eat below your TDEE (calorie deficit).
- Maintenance: eat around your TDEE.
- Muscle gain: eat above your TDEE (calorie surplus).
❓ BMR FAQ
Does BMR decrease with age?
Usually yes, mainly due to gradual lean mass loss. Strength training and adequate protein intake help preserve muscle and support a higher BMR.
Is BMR the same as BMI?
No. BMI is a weight/height ratio used for classification. BMR estimates calories burned at rest.
How accurate is this calculator?
It’s an estimate based on population averages. For precise measurement, indirect calorimetry is the gold standard.