BMR Calculator

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic life functions — breathing, circulation, cell production, and organ function. It represents the minimum energy your body needs to survive if you did nothing but lie in bed all day.

BMR is determined by four factors: weight, height, age, and biological sex. Muscle-heavy bodies burn more calories at rest than fat-heavy bodies, which is why two people of the same weight can have very different BMRs.

Our calculator uses the Mifflin-St Jeor equation (1990), which is the most accurate BMR formula validated by modern research and recommended by the Academy of Nutrition and Dietetics:

• Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
• Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Knowing your BMR is the foundation for any weight management plan — whether you want to lose fat, build muscle, or maintain your current body composition.

1. Enter your weight in kilograms. Use a digital scale for the most accurate reading.
2. Enter your height in centimetres. Measure without footwear.
3. Enter your age in years. BMR decreases naturally as you age.
4. Select your biological sex. Male and female bodies have different metabolic baselines due to muscle mass distribution and hormonal differences.
5. Click Calculate. The tool instantly shows your BMR and your Total Daily Energy Expenditure (TDEE) across five activity levels.

Reading your results:

• BMR — calories needed at complete rest (do not eat below this).
• Sedentary — desk job, little or no exercise: BMR × 1.2
• Lightly Active — light exercise 1–3 days/week: BMR × 1.375
• Moderately Active — moderate exercise 3–5 days/week: BMR × 1.55
• Very Active — intense exercise 6–7 days/week: BMR × 1.725

To lose weight, eat 300–500 calories below your TDEE for your activity level. To gain muscle, eat 250–350 calories above your TDEE.

Most people fail at dieting because they eat too little or too much — both extremes backfire. Eating below your BMR forces your body into starvation mode, slowing your metabolism and breaking down muscle for energy. Eating without knowing your TDEE leads to unintended weight gain.

Your BMR gives you the science-backed foundation to:

• Set a realistic daily calorie target backed by your own body data
• Understand why your weight loss has plateaued (often from metabolic adaptation)
• Design a diet plan without extreme restriction or hunger
• Adjust your intake as you lose weight (BMR changes with body weight)

Indian diet context: A typical South Indian vegetarian diet (idli, sambar, rice, dal) can deliver 1,600–2,200 kcal/day. A North Indian diet with parathas, paneer, and ghee easily crosses 2,500 kcal. Knowing your BMR helps you enjoy traditional food while staying within your calorie budget.

Re-calculate your BMR every 4–6 weeks as you lose or gain weight, as the formula inputs (weight) will change.