BMR Calculator
Calculate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest.
BMR Calculator
Calculate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest.
Total height in inches
Real-World Examples
Male, 30, 175 lbs, 70 in → 79.4 kg, 177.8 cm
BMR: ~1,802 cal
Female, 28, 140 lbs, 65 in → 63.5 kg, 165.1 cm
BMR: ~1,411 cal
Male, 60, 180 lbs, 68 in → 81.6 kg, 172.7 cm
BMR: ~1,638 cal
Common Mistakes to Avoid
Confusing BMR with TDEE
Fix: BMR is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor. Eating at your BMR while active would cause a large deficit and muscle loss.
Thinking BMR is fixed
Fix: BMR changes with muscle mass, age, sleep, and hormones. Resistance training increases muscle and raises BMR long-term, while crash dieting lowers it as the body conserves energy.
Eating below BMR to lose weight
Fix: Consistently eating below BMR can slow metabolism, reduce muscle, and cause fatigue. A moderate deficit from TDEE (300–500 cal) is safer and more sustainable than cutting to BMR or below.