Basal Metabolic Rate (BMR) Calculator
Calculate the exact baseline calories your body expends at complete rest using validated physiological equations.
Your body burns approximately 1,728 calories daily at complete physical and digestive rest.
Daily Energy Expenditure (TDEE Multipliers)
Physical Activity Level (PAL) multipliers established by the FAO/WHO/UNU joint expert consultation applied to your calculated BMR:
| Activity Level | PAL Factor | Daily Energy Needs | Typical Lifestyle |
|---|---|---|---|
| Sedentary | 1.200 | 2,074 kcal | Desk job, minimal incidental movement |
| Lightly Active | 1.375 | 2,376 kcal | Light exercise / walking 1–3 days/week |
| Moderately Active | 1.550 | 2,678 kcal | Moderate training 3–5 days/week |
| Very Active | 1.725 | 2,981 kcal | Hard training / sports 6–7 days/week |
| Extra Active / Athlete | 1.900 | 3,283 kcal | Twice daily heavy athletic training or physical job |
BMR Frequently Asked Questions
What is Basal Metabolic Rate (BMR)?
Basal Metabolic Rate (BMR) is the minimum amount of energy (measured in calories per day) required to sustain vital bodily functions at complete physical and digestive rest, including breathing, cellular repair, circulation, protein synthesis, and ion transport.
Which BMR formula is the most scientifically accurate?
The Mifflin-St Jeor equation (1990) is clinically recognized by the Academy of Nutrition and Dietetics as the most accurate predictive equation for healthy individuals, with a margin of error within 10% of indirect calorimetry measurements. If body fat percentage is known, the Katch-McArdle formula is equally accurate as it accounts directly for lean body mass.
What is the difference between BMR and TDEE?
BMR represents only your baseline survival calories without movement. Total Daily Energy Expenditure (TDEE) accounts for your BMR multiplied by your physical activity level (PAL) plus the Thermic Effect of Food (TEF) and exercise.
How can I increase my resting metabolic rate?
Building and preserving lean skeletal muscle through progressive resistance training is the most sustainable way to elevate resting metabolic rate, as muscle tissue is more metabolically active than adipose tissue even at rest.
Scientific References & Peer-Reviewed Literature
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247. PMID: 2305711.
- Roza AM, Shizgal HM. (1984). The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. The American Journal of Clinical Nutrition, 40(1), 168–182. PMID: 6741850.
- McArdle WD, Katch FI, Katch VL. (2014). Exercise Physiology: Nutrition, Energy, and Human Performance. 8th edition. Wolters Kluwer Health / Lippincott Williams & Wilkins.
- FAO/WHO/UNU. (2004). Human energy requirements: Report of a Joint FAO/WHO/UNU Expert Consultation. FAO Food and Nutrition Technical Report Series 1, Rome.
