BMR Calculator

The BMR calculator is designed to determine the Basal Metabolic Rate (BMR) and the daily calories needed based on the activity level.

BMR  =  
Activity Level Calorie
Sedentary (little or no exercise):
Light exercise (1-3 days/week):
Moderate exercise/sports (3-5 days/week):
Intense exercise/sports (6-7 days/week):
Very hard exercise daily, or physical job:

About BMR Calculator

The BMR Calculator is a free tool where you can easily calculate your Basal Metabolic Rate (BMR). In other words, it estimates how many calories your body required per day depending on your daily activity schedule. Also, it works on three different formulas with accurate results.

BMR Calculator

BMR Formulas

Note: In the following formulas, we will take Weight in "kg" and Height in "cm".

Mifflin-St Jeor:

Male:    BMR = (10 × Weight) + (6.25 × Height) - (5 × Age) + 5

Female:    BMR = (10 × Weight) + (6.25 × Height) - (5 × Age) - 161

Harris-Benedict Equation (Revised):

Male:    BMR = (13.397 × Weight) + (4.799 × Height) - (5.677 × Age) + 88.362

Female:    BMR = (9.247 × Weight) + (3.098 × Height) - (4.330 × Age) + 447.593


Here, we only need Body Fat and Weight values to calculate BMR.

BMR = 370 + (21.6 × ((1 - Body Fat(%) / 100) × Weight))

How to Use the BMR Calculator?

  1. Firstly, choose the Unit type in between "US/UK" and "Metric".
  2. Now select your age and gender using the dropdown options.
  3. Enter your height and weight in the appropriate fields. If you choose "US/UK Units", then it will ask for your height in feet and inches and weight in pounds. Whereas "Metric Unit" asks for height in centimeters and weight in kilograms.
  4. After that, select the BMR formula for what you want to calculate the Basal Metabolic Rate.
  5. There are three formulas included in the calculator. Mifflin-St Jeor, Harris-Benedict (Revised), and Katch-McArdle. The first one (Mifflin-St Jeor) is the most recommended and used.
  6. If you choose Katch-McArdle, it will ask you to enter your Body Fat in percentage.
  7. Lastly, just press the "Calculate" button to see the final result on your screen.
  8. As a result, it gives the BMR(Calories/day) and total daily calorie needs based on the activity level.