BMR Calculator
Find your basal metabolic rate — the calories you burn at complete rest.
A 30-year-old man at 170 cm / 70 kg burns roughly 1,650 calories a day just existing — breathing, thinking, keeping warm. That’s your BMR; total daily burn (TDEE) adds activity on top. You can’t eat below BMR for long without consequences.
How to use the bmr calculator
- Enter age, gender, height and weight.
- Get your BMR.
- Use it as the base for calorie planning.
BMR Calculator — FAQs
BMR vs TDEE?
BMR is rest-only burn; TDEE (Total Daily Energy Expenditure) adds activity — typically 1.2× (sedentary) to 1.9× (very active) of BMR.
Which formula is used?
Mifflin-St Jeor — the most validated for modern adults. Older Harris-Benedict gives slightly higher numbers.
Does muscle raise BMR?
Yes — muscle burns ~3× more at rest than fat. That’s why strength training helps long-term weight control.
Can I boost my metabolism?
Modestly: more muscle, more daily movement, enough protein and sleep. No food or supplement ‘hacks’ it meaningfully.
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