Calcular.tools
BMR Calculator
Calculate your Basal Metabolic Rate—the calories your body needs at complete rest.
Your Basal Metabolic Rate (BMR)
1320
Calories / Day
This is the number of calories your body burns at rest. Your total daily calorie needs will be higher depending on your activity level.
Daily Calorie Needs
This table shows your estimated daily calorie needs based on your BMR and activity level.
| Activity Level | Calories/Day |
|---|---|
| Sedentary: little or no exercise | 1,584 |
| Exercise 1-3 times/week | 1,815 |
| Exercise 4-5 times/week | 2,046 |
| Daily exercise or intense exercise 3-4 times/week | 2,277 |
| Intense exercise 6-7 times/week | 2,277 |
| Very intense exercise daily, or physical job | 2,508 |
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
What is a BMR Calculator?
A BMR Calculator, also known as a Basal Metabolic Rate Calculator or Metabolic Rate Calculator, estimates the number of calories your body needs to maintain basic life functions — like breathing, circulation, and repairing cells — while at rest. In simple terms, your Basal Metabolism Calculator shows how much energy you’d burn if you stayed in bed all day doing absolutely nothing.
It’s not about workouts or physical activity yet — this number represents your body’s minimum fuel requirement to keep you alive and functioning properly. Understanding your BMR helps you make smarter choices about eating, weight management, and long-term energy balance.
Why it matters
Knowing your BMR gives you a foundation for all your fitness and nutrition planning. If you’ve ever wondered why some people lose or gain weight more easily, part of the answer lies here — in their metabolism rate. Your BMR helps you figure out how many calories you should eat to maintain, lose, or gain weight.
- Anyone planning a diet or calorie-controlled meal plan.
- Fitness enthusiasts wanting to fine-tune their energy intake.
- People managing medical conditions related to metabolism or thyroid function.
How it works
The BMR Calculator uses mathematical formulas that estimate how much energy your body uses based on your age, gender, height, and weight. The most common methods are the Harris-Benedict Equation and the Mifflin-St Jeor Equation.
Once you have your BMR, you can multiply it by an activity factor to estimate your total daily energy expenditure (TDEE). For example: