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BMR Calculator

Automatically calculate Basal Metabolic Rate (BMR) from gender, age, height, and weight. Useful for diet, health management, and nutrition planning reference.

years
cm
kg

Calculation Result

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Formulas

Harris-Benedict Equation (Revised)

Male: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age)

Female: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age)

This formula is the most widely used standard method.

How to Use

  1. STEP 1
    Select gender, enter age, height, and weight, then press 'Calculate BMR' button for automatic calculation.
  2. STEP 2
    The result shows daily basal metabolic rate (kcal) and the formula used.
  3. STEP 3
    Use as reference for diet, health management, and nutrition planning.
  • BMR is the minimum energy expenditure required for vital functions at rest (e.g., during sleep).
  • Actual daily calorie expenditure is higher than this value depending on activity level.
  • Individual factors like muscle mass, body fat percentage, body temperature, and hormonal balance are not considered.
  • May not apply to pregnant/nursing women, growing children, or those recovering from illness.
  • This tool is for health management reference and does not replace medical diagnosis or nutritional guidance.

Tips

1

BMR is the energy required for vital functions like heartbeat, breathing and temperature regulation; it makes up about 60–70% of daily energy expenditure.

2

To increase BMR, focus on resistance training, HIIT, adequate sleep (7–9 hours), sufficient protein intake (approx. 1.2–1.6 g/kg), and staying well hydrated.

3

BMR changes with age: it tends to peak in youth and gradually declines due to loss of muscle mass and reduced cellular activity.

4

Men generally have higher BMR because of greater muscle mass and bone density; hormonal differences also contribute.

5

Organs contribute differently to BMR (e.g., liver ~27%, brain ~19%, muscle ~18%), so increasing muscle mass is an effective way to raise metabolism.

6

Diet-induced thermogenesis (e.g., protein-rich meals) can temporarily raise metabolic rate.

7

Rapid or extreme dieting can lower BMR and cause muscle loss; aim for gradual, sustainable changes.

8

Use BMR as a baseline only—total daily needs depend on activity level and lifestyle.

FAQ

  • QUESTION 1

    Difference between BMR and total daily energy expenditure?

    BMR is energy consumption at rest, while Total Daily Energy Expenditure (TDEE) includes daily activities. TDEE = BMR × activity factor (1.2-1.9).

  • QUESTION 2

    How to use BMR for dieting?

    Intake below BMR causes muscle loss and metabolic decline. Maintain calorie intake above BMR×1.2 and increase calorie expenditure through exercise for healthy weight loss.

  • QUESTION 3

    How accurate is the Harris-Benedict equation?

    For standard body types, accuracy is within ±10%. Accuracy may decrease for individuals with extremely high/low muscle mass or body fat percentage.

  • QUESTION 4

    What happens with low BMR?

    Symptoms may include fatigue, cold sensitivity, constipation, poor concentration, reduced immunity, and tendency to gain weight easily while losing weight with difficulty.

  • QUESTION 5

    Can diet affect BMR?

    Extreme calorie restriction can reduce metabolism by up to 20%. Conversely, Diet-Induced Thermogenesis (DIT) from protein intake can temporarily boost metabolism by ~30%.

  • QUESTION 6

    How to measure body composition accurately?

    Use DXA scans, professional body composition analysis, or validated bioelectrical impedance devices for better estimates. Home scales give rough guidance only.

  • QUESTION 7

    Does muscle mass affect BMR?

    Yes. More muscle increases resting metabolic rate. Resistance training and adequate protein help preserve or build muscle.

  • QUESTION 8

    Can illness affect BMR?

    Yes. Fever and hyperthyroidism can raise BMR, while hypothyroidism can lower it. Consult a physician for abnormal symptoms.

  • QUESTION 9

    Should I eat below BMR to lose weight?

    No. Eating below BMR risks muscle loss and metabolic slowdown. Aim for a moderate calorie deficit combined with exercise.

  • QUESTION 10

    Is BMR the same as resting metabolic rate (RMR)?

    They are similar but measured under slightly different conditions; RMR is often used interchangeably and may be a bit higher in typical settings.

This information is general guidance. Consult doctors, nutritionists, or medical institutions for detailed advice.
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