BMR Calculator — Estimate Your Resting Calorie Burn
Find out how many calories your body needs just to stay alive — and use it to guide your nutrition plan.
What is BMR?
BMR stands for Basal Metabolic Rate. It’s the number of calories your body burns at rest to maintain basic functions — like breathing, circulation, and cell production. Even if you did nothing all day, your body would still need energy to stay alive.
BMR depends on:
- Age – metabolism slows down with age
- Weight and height – larger bodies burn more at rest
- Sex – males usually have higher BMR than females
Knowing your BMR gives you a foundation for setting your calorie intake — whether you're cutting, bulking, or just maintaining.
Why is calculating your BMR important?
Many people struggle with fat loss or muscle gain simply because they’re eating too much or too little — often without realizing it.
Knowing your Basal Metabolic Rate helps you:
- Understand how much energy your body needs at rest
- Set more accurate calorie goals for your fitness plan
- Avoid spinning your wheels with guesswork
This calculator uses your age, weight, height, and sex to estimate your BMR using trusted formulas.
How to use this calculator to plan your nutrition
Getting your BMR is easy — just follow the steps.
- Step 1: Enter your age, weight, height, and sex. Choose metric or imperial units.
- Step 2: Click “Calculate” to get your personalized Basal Metabolic Rate.
- Step 3: Use this number as a starting point to build a diet plan that matches your goals.
Your BMR tells you how many calories you’d burn doing nothing — and that’s the base for smarter fat loss, muscle gain, or maintenance.