Basal Metabolic Rate (BMR) Calculator
Calculate your BMR.
Calculate your BMR.
Understanding how your body burns calories is essential for effective weight management, sustaining energy levels, and supporting overall health. A valuable resource is a Basal Metabolic Rate (BMR) calculator. Your BMR indicates the calories your body needs to perform vital functions such as breathing, circulating blood, and regulating body temperature while at rest.
In this article, we'll explain what BMR is, how a BMR calculator works, and how you can use this information to make smarter decisions for your health goals.
BMR, or Basal Metabolic Rate, is the number of calories your body uses to keep itself alive and functioning when you are at complete rest. These calories are used for vital processes like:
Even if you stayed in bed all day and didn't move a muscle, your body would still need several calories to perform these essential tasks. That number is your BMR.
Knowing your BMR can help you:
Once you know your BMR, you can use it to calculate your TDEE (Total Daily Energy Expenditure), including your BMR and the calories burned through physical activity.
A BMR calculator uses specific information about your body to estimate your Basal Metabolic Rate. The most commonly used formulas are the Harris-Benedict and Mifflin-St Jeor Equations. These calculations are based on the following factors:
Many BMR calculators enable users to enter their weight in kilograms and height in centimeters, which is particularly beneficial for those outside the U.S. Utilizing metric units simplifies the calculation and enhances accuracy.
To use a BMR calculator in kg and cm, all you need to do is input:
The calculator will instantly provide your Basal Metabolic Rate—the calories your body needs at rest.
Once you know your BMR, you can decide your diet and activity levels. Here's how:
To lose weight, you must create a calorie deficit, which means consuming fewer calories than your body burns. Start with your BMR and multiply it by your activity level to get your TDEE. Then, reduce your daily calorie intake by 500–750 calories for a safe and steady weight loss of about 0.5–1 kg per week.
You'll need a calorie surplus to gain weight, eating more than your body needs. After calculating your TDEE, aim to consume 300–500 more calories per day than you burn to gain weight in a healthy and controlled manner.
To maintain your current weight, match your calorie intake with your TDEE. This means you're consuming just enough to fuel your daily activities without gaining or losing weight.
Consult a healthcare provider or registered dietitian for the most accurate and personalized advice.
A BMR calculator is a simple yet powerful way to understand how your body burns calories and what it needs to function. Knowing your Basal Metabolic Rate gives you the information to make smart, informed decisions about losing weight, gaining muscle, or improving your energy levels.
Start with a BMR calculator in kg and cm, determine your daily needs, and take charge of your health—one step, and one calorie, at a time.