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BMR Calculator

BMR Calculator

Written by Edibel Quintero, RD | Fact checked by Fact checked by Rosmy Barrios, MD check
Published on November 23, 2022
6 min
BMR Calculator
1,605 Calories/day

Daily calorie needs based on activity level

Activity level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

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What Is BMR? 

Basal metabolic rate (BMR) refers to the minimum number of calories your body needs to accomplish basic life functions. If you don’t consume that energy, you might notice bad changes in your system. Calorie consumption is essential for looking after your metabolism

Even during rest, you burn calories through breathing, blood circulation, changing body temperature, sleep, and food processing. This is called the RMR (resting metabolic rate). Both RMR and BMR are similar, except RMR focuses more on your resting energy levels.

People can use their basal metabolic rate to gain, lose, or maintain weight. If you want to gain a few pounds, you might eat more than your body burns throughout the day. The same goes for losing fat on your body. You would need to consume fewer calories than your BMR. 

The BMR is there to tell you what you need to survive each day. Your body still goes through a lot when resting, so it’s important to feed it regularly. 

Use the BMR as a guide through your dietary plan rather than a strict measurement of your calorie intake.

Factors Affecting BMR

There are many factors that can change your basal metabolic rate. 

Your age, genetics, activity level, gender, muscle mass, and calorie intake can alter how many calories your body burns. For example, if you regularly exercise at the gym, your basal metabolic rate will be higher due to your strengthened metabolism

The amount of muscle in your body is also a huge factor that affects BMR. This is why men usually have a higher basal metabolic rate. A greater muscle mass can require more energy during the day. Building muscle at the gym is a good way of increasing your BMR. 

People can easily alter their BMR if they make consistent lifestyle changes. Frequent exercise can encourage your body to burn unwanted fat. The less body fat you have, the more likely your BMR will increase. Just remember to fuel your body with good food after intense workouts.

Everyone is different and may need more energy to function throughout the day. People with a high metabolism usually consume extra calories to maintain their weight. It’s important to calculate your personal BMR before starting your weight loss journey.

How to Calculate BMR?

A calculator will help you find a good estimation for your BMR. 

You will need to fill out options to calculate a basal metabolic rate. These options may be your age, gender, height, and weight. For example, if you’re a 25-year-old man whose height is 70 in and weight 132 lbs, your calories per day would be 1,605. 

This figure can change based on your activity level. So, if you exercise 4–5 times a week, your body may need around 2,000 calories to perform life-functioning duties. The calculator can give you a close estimation of how much energy you require to live normally.

BMR Formula

The basal metabolic rate formula is a quick way to estimate your energy expenditure. 

Females and males both have a different basal metabolic rate formula that relies on their height (feet and inch), weight (lbs), and age (in years). Many calculators will already have this formula that provides a quick, accurate representation of the person’s BMR. 

Here is a formula you can use to estimate your basal metabolic rate:

Men: 66.47 + (6.24 x weight in pounds) + (12.7 x height in inches) – (6.75 x age in years)

Women: 65.51 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Now, let’s use one example to estimate the BMR using this formula. A 25-year-old man is 65 inches tall and weighs 127 lbs: 66.47 + (792.48) + (825.5) (168.75) = 1,515 calories. This is a simple method that offers accurate BMR results.

What Is My Resting Metabolic Rate?

A resting metabolic rate refers to how many calories your body burns when completely at rest. Basic functions like your brain and blood circulation usually require more energy throughout the day. RMR is similar to BMR, except it focuses more on the rest aspect.

Online calculators can help you find your resting metabolic rate. Just fill out details about your gender, age, height, and weight. For example, if you’re a 22-year-old woman whose height is 64 in and weight 128 pounds, your RMR would be 1,554 calories per day.

You can also use this equation to figure out your RMR: 

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Let’s use one example to calculate the resting metabolic rate. A 26-year-old woman is 73 inches tall and weighs 149 lbs. You would estimate 655 + 648.15 + 343.1122.2 = 1,524 calories. This figure can help you plan your weight loss journey using specific diet plans.

What Are BMR Calories?

Basal metabolic rate calories are the amount of energy your body needs to simply exist. If you don’t get enough calories, you might feel weak throughout the day. The type of calories you consume should be nutritious and full of minerals that fuel your body.

For example, foods that have protein and fiber should be a top priority in your diet. Chicken, eggs, salmon, and prawns are great sources of nutrients. Consuming enough of these should keep you within your BMR. Speak to a registered dietitian to discover more about nutrition. 

It’s important to maintain your energy by consuming the calories stated on the BMR calculator. Going too far below that could damage your health. 

If you want to lose weight, consider following a calorie deficit. Cut 500 calories from your maintenance level to see results. 

Should I Eat Fewer Calories Than My BMR?

Eating below your BMR isn’t bad for your health, but depriving your body of nutrients can produce physical symptoms. 

Fatigue, starvation, abdominal pain, and stress are just a few symptoms. If you want to lose weight, you need to find a sustainable fat loss program. 

Many weight loss plans include a calorie deficit and exercise regime. You can go on a calorie-reduced diet that still offers plenty of protein and fiber. People usually subtract 500 calories from their maintenance calories to see a difference in their body fat percentage.

Just remember that your BMR refers to how much your body needs to function. If your BMR is 1,600, you should ideally stick to consuming over 1,500 calories per day. 

Speak to a doctor if you’re unsure about how much you need to eat on a daily basis. 

What Is a Normal BMR for Females?

Females will have a different basal metabolic rate that depends on physical factors.

The average woman may have a BMR of around 1,410 calories. This figure is usually the most accurate in the morning. However, this is just a rough estimation and doesn’t reflect every female. Body size, lean muscle, age, hormones, and dietary choices can affect this BMR.

If you regularly exercise each week, then you can expect to have a higher BMR than 1,410 calories. Use the basal metabolic rate calculator to know your personal energy requirements. Average figures won’t always cater to your body’s functions and needs.

Women also tend to burn fewer calories throughout the day. This is due to the lack of lean muscle often found in men. A higher body fat percentage leads to a lower basal metabolic rate. Exercise can strengthen your metabolism to burn extra calories daily. 

What Is a Normal BMR for Males?

Men usually have a higher BMR that represents their increased amount of muscle.

Your muscle requires extra energy to recover from strenuous activity. This is why you might feel hungry the more you perform vigorous exercises. It’s important to listen to your body when it needs fuel during or between meals. 

The average man may have a BMR of around 1,696 calories. Again, this is only a broad estimation that takes statistics from other men with similar metabolic rates. Men who have more body fat will need extra calories to maintain their energy levels. 

If your BMR is around this range, you’re at a healthy weight. Anything above those figures could resemble your fitness level. Talk to a medical professional who can advise you on dietary or exercise programs. It’s better to have a basal metabolic rate between 1,400 and 1,600 calories.

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