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BMR Calculator 2025

Calculate your Basal Metabolic Rate instantly with our medically accurate, free BMR calculator trusted by millions worldwide. Get personalized calorie insights and metabolism analysis.

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Your BMR Result

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BMR Formulas

Formula Male Female
Mifflin-St Jeor 10×W + 6.25×H - 5×A + 5 10×W + 6.25×H - 5×A - 161
Harris-Benedict 88.362 + 13.397×W + 4.799×H - 5.677×A 447.593 + 9.247×W + 3.098×H - 4.330×A
W = Weight (kg), H = Height (cm), A = Age (years)

⚠️ Medical Disclaimer

This BMR calculator is for informational purposes only. Results should not replace professional medical advice. Consult healthcare professionals for personalized nutrition and metabolism guidance.

Understanding BMR (Basal Metabolic Rate)

Comprehensive guide to Basal Metabolic Rate, calorie needs, and everything you need to know about BMR calculations and metabolism.

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What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at rest. It represents the minimum energy required for vital functions like breathing, circulation, and cellular processes.

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BMR vs RMR

BMR is measured under strict laboratory conditions, while Resting Metabolic Rate (RMR) is more practical and slightly higher. BMR accounts for 60-75% of total daily energy expenditure in sedentary individuals.

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Factors Affecting BMR

BMR is influenced by age, gender, weight, height, body composition, genetics, hormones, and environmental factors. Men typically have higher BMR than women due to greater muscle mass.

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BMR Formulas

The Mifflin-St Jeor equation is considered most accurate for healthy adults, while Harris-Benedict is the classic formula. Both are scientifically validated but may vary in accuracy for different populations.

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BMR for Weight Management

Understanding your BMR helps create effective weight loss or gain strategies. Total Daily Energy Expenditure (TDEE) multiplies BMR by activity level to determine daily calorie needs.

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Boosting Your BMR

Muscle tissue burns more calories at rest than fat tissue. Strength training, adequate protein intake, and maintaining healthy body composition can help optimize your metabolic rate.

Frequently Asked Questions

Everything you need to know about BMR calculation, metabolism, and calorie needs answered by medical experts.

What is a normal BMR range?

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BMR varies significantly by individual. Generally, women have BMR between 1,200-1,500 calories/day, while men range from 1,500-1,800 calories/day. Age, weight, height, and body composition all influence these values.

How accurate are BMR calculations?

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The Mifflin-St Jeor formula is accurate within 10% for about 90% of people. Individual variations in muscle mass, genetics, and health conditions can affect accuracy. Professional metabolic testing provides more precise results.

Should I eat only my BMR calories?

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No, BMR represents minimum calories needed at rest. Your Total Daily Energy Expenditure (TDEE) includes activity and should be used for meal planning. Eating below BMR can slow metabolism and cause health issues.

Does BMR decrease with age?

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Yes, BMR typically decreases by 1-2% per decade after age 30, primarily due to loss of muscle mass. Regular strength training and maintaining active lifestyle can help preserve metabolic rate.

Can I increase my BMR naturally?

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Yes, building muscle through resistance training, eating adequate protein, staying hydrated, getting quality sleep, and maintaining healthy body weight can optimize BMR. Muscle tissue burns more calories at rest.

How does BMR relate to weight loss?

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BMR helps determine your baseline calorie needs. For weight loss, create a moderate calorie deficit from your TDEE (not BMR). Extreme calorie restriction below BMR can slow metabolism and hinder long-term success.