BMR Calculator

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions: breathing, circulation, cell production, and temperature regulation. It typically accounts for 60-75% of your total daily calorie burn. Knowing your BMR helps set accurate calorie targets for weight loss, maintenance, or muscle gain.

Using Mifflin-St Jeor (the most recommended equation), a 30-year-old male at 75 kg and 175 cm has a BMR of approximately 1,699 calories per day. Harris-Benedict Revised gives about 1,763, and Katch-McArdle at 20% body fat gives about 1,666. The average across methods is roughly 1,709 calories.

Mifflin-St Jeor (1990) is the most commonly recommended for healthy adults and has the best validation in research. Katch-McArdle may be more accurate if you know your body fat percentage, especially for lean or muscular individuals. Use the compare mode to see results from all equations side by side.

BMR is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) adds calories from daily activity and exercise. TDEE = BMR x activity multiplier (1.2 for sedentary, 1.55 for moderate, 1.9 for very active). Use TDEE for diet planning, not BMR alone. A person with a BMR of 1,700 and moderate activity has a TDEE of about 2,635.

Yes. Each kilogram of muscle burns approximately 13 calories per day at rest, compared to about 4.5 calories per kilogram of fat. Gaining 5 kg of muscle increases BMR by roughly 65 calories per day, or about 24,000 extra calories burned per year. This is one reason strength training helps with long-term weight management.

Yes, the BMR Calculator is fully embeddable. Tap "Embed" above to configure appearance and copy the code. It is free to use, works on any platform (HTML, WordPress, CMS), and adjusts to any screen size automatically. Visit calculory.com/services/embed-calculators for the complete guide.