BMR Calculator

What is BMR?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, nutrient processing, and cell production. It's essentially what you'd burn in a coma.

BMR typically accounts for 60-75% of your total daily calorie burn. Understanding your BMR is the foundation of any effective fat loss or muscle gain strategy.

Why Calculate Your BMR?

• Foundation for calculating total calorie needs
• Understand your metabolism baseline
• Set accurate calorie targets for fat loss or muscle gain
• Track metabolic adaptation during dieting

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The Formulas We Use

Mifflin-St Jeor (1990)

• Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
• Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Katch-McArdle (body fat known)

• BMR = 370 + (21.6 × lean body mass in kg)
• Lean mass = weight(kg) × (1 − body-fat% / 100)

References: Mifflin MD et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-7. · Frankenfield D et al. "Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults." J Am Diet Assoc. 2005;105(5):775-89. See our full review in Chapter 5: Calculating BMR.

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