BMR Calculator
70 kg
170 cm
30 years
Your Metabolism Results
BMR (Basal Metabolic Rate):
Harris-Benedict:
1,655 kcal
Mifflin-St Jeor:
1,620 kcal
TDEE (Total Daily Energy Expenditure):
Maintenance Calories:
2,510 kcal
Mild Weight Loss (0.25kg/week):
2,010 kcal
Weight Loss (0.5kg/week):
1,760 kcal
Weight Gain (0.5kg/week):
3,010 kcal
Note: These estimates provide a starting point. Individual needs may vary by ±15% based on muscle mass, genetics, and other factors.
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Basal Metabolic Rate (BMR) represents the number of calories your body needs to perform basic life-sustaining functions at rest. Understanding your BMR is crucial for weight management, diet planning, and maintaining overall health.
Key BMR Formulas
Harris-Benedict Equation
Original equation revised in 1984:
- Men: 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
- Women: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
Mifflin-St Jeor Formula
Considered more accurate for modern lifestyles:
- Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Factors Affecting BMR
- Muscle Mass: Muscle tissue burns more calories than fat
- Age: Metabolism slows 1-2% per decade after 20
- Genetics: Some inherit faster/slower metabolisms
- Hormones: Thyroid function significantly impacts BMR
- Body Size: Larger bodies require more energy
- Pregnancy: Increases energy needs significantly
- Diet: Severe restriction can lower BMR
- Sleep: Poor sleep reduces metabolic efficiency
Using TDEE for Weight Management
| Activity Multiplier | Description | Calorie Adjustment |
|---|---|---|
| 1.2 | Sedentary (office job, little exercise) | Maintenance: BMR × 1.2 |
| 1.375 | Light exercise 1-3 days/week | Add 175-275 kcal/day |
| 1.55 | Moderate exercise 3-5 days/week | Add 375-500 kcal/day |
| 1.725 | Intense exercise 6-7 days/week | Add 600-800 kcal/day |
| 1.9 | Very hard exercise & physical job | Add 900-1,100 kcal/day |
Important Considerations
- BMR decreases 5-10% during weight loss
- Muscle preservation through protein and strength training helps maintain BMR
- Extreme diets (≤1,200 kcal/day) can lower BMR by up to 23%
- NEAT (Non-Exercise Activity Thermogenesis) accounts for 15-50% of TDEE