Health & Fitness Tool
BMR Calculator
Calculate your Basal Metabolic Rate — the energy your body burns at complete rest. Get personalized daily calorie targets based on your activity level.
Personal Information
cm
kg
Your Basal Metabolic Rate
—
Calories / day
Per Hour
—
calories burned at rest
Per Week (Sedentary)
—
minimum weekly calories
Maintenance (Moderate)
—
4-5x/week exercise
Weight Loss Target
—
500 cal deficit / day
Daily Calories by Activity Level
📌 Exercise: 15–30 min elevated heart rate |
Intense: 45–120 min |
Very Intense: 2+ hours daily
Formula Used
Factors Affecting BMR
Muscle Mass
More muscle = higher BMR. Anaerobic training builds muscle and increases resting calorie burn significantly.
Age
BMR decreases with age. Elderly individuals require fewer calories to sustain organ function.
Genetics
Hereditary traits from ancestors can meaningfully influence your baseline metabolic rate.
Weather
Cold raises BMR (body creates heat). BMR rises ~7% per 1.36°F increase in body temperature.
Diet
Small frequent meals increase BMR. Starvation can reduce it by up to 30%.
Pregnancy
Pregnancy increases BMR to support fetal development. Menopause can cause further hormonal changes.
⚠️ Note: BMR calculations are estimates. A 2005 meta-analysis found a 26% unexplained variance between individuals even when controlling all factors. For precise measurement, consult a certified health specialist or use calorimetry devices.
