Free Online BMR Calculator - Calculate Your Basal Metabolic Rate
Calculate your Basal Metabolic Rate (BMR) instantly with our free online BMR Calculator. Understanding your BMR is the first step toward managing your weight effectively, whether your goal is to lose fat, build muscle, or maintain your current physique.
What is Basal Metabolic Rate (BMR)?
Your Basal Metabolic Rate (BMR) represents the total number of calories your body needs to perform basic, life-sustaining functions while at rest. These functions include breathing, blood circulation, nutrient processing, and cell production. BMR accounts for about 60% to 75% of your total daily energy expenditure.
How Our BMR Calculator Works
Our calculator uses the highly accurate Mifflin-St Jeor Equation to determine your BMR. It requires four key inputs:
- Gender: Men and women naturally have different body compositions, affecting BMR.
- Age: Metabolism naturally slows as we get older due to a decrease in muscle mass.
- Weight: A heavier body requires more energy (calories) to function.
- Height: Taller individuals typically have a larger body surface area and higher BMR.
The Formulas We Use
Mifflin-St Jeor Equation:
- For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 - For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
This formula is considered the most accurate method for estimating BMR in modern dietary guidelines compared to the older Harris-Benedict equation.
From BMR to Total Daily Energy Expenditure (TDEE)
Knowing your BMR is only part of the equation. To determine how many calories you burn in a full day, you must multiply your BMR by an activity factor determined by your lifestyle:
- Sedentary: Little or no exercise.
- Lightly Active: Light exercise 1-3 days/week.
- Moderately Active: Moderate exercise 3-5 days/week.
- Very Active: Hard exercise 6-7 days/week.
- Extra Active: Very hard exercise, physical job, or training twice a day.
Why Choose Lembog BMR Calculator?
- 100% Free & Fast: Get instant results with zero signups or hidden fees.
- Dual Unit Support: Easily toggle between Metric (cm, kg) and Imperial (ft/in, lbs).
- Privacy Guaranteed: All calculations happen locally in your browser.
- Scientifically Accurate: Uses the trusted Mifflin-St Jeor equation.
Take control of your nutrition today by calculating your BMR and setting accurate daily calorie goals!