BMR Calculator
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. Calculated using the Mifflin-St Jeor equati...
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How It Works
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. Calculated using the Mifflin-St Jeor equation: BMR = 10×weight + 6.25×height - 5×age + 5 (male) or -161 (female).
Quick Reference
70kg, 175cm, 35yr male
Mifflin-St Jeor
~1,741 cal/day
60kg, 165cm, 30yr female
Mifflin-St Jeor
~1,377 cal/day
BMR × 1.55
Moderate activity
TDEE estimate
Tips & Shortcuts
BMR accounts for ~60-75% of total daily calorie burn.
Muscle burns more calories at rest than fat — strength training raises BMR.
BMR decreases with age — caloric needs reduce ~2% per decade after 20.
Common Mistakes
Confusing BMR with TDEE
BMR is calories at rest. TDEE (Total Daily Energy Expenditure) = BMR × activity factor.
Using BMR as your daily calorie target
BMR is the MINIMUM. Always multiply by activity level (1.2-1.9) to get actual needs.
Frequently Asked Questions
BMR is the calories your body burns at complete rest to maintain breathing, circulation, and cell repair. It is the foundation of all calorie calculations.
Mifflin-St Jeor is most validated for the general population. Katch-McArdle is more accurate for lean individuals who know their body fat percentage.
Yes, approximately 1–2% per decade after age 20, primarily due to muscle loss. Resistance training helps preserve muscle mass and maintain BMR over time.
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