BMR Step-by-Step: How to Calculate Your Basal Metabolic Rate Easily

What is BMR and Why It Matters?

BMR stands for Basal Metabolic Rate. It is the number of calories your body needs to maintain basic life functions while at rest. Knowing your BMR helps you understand how many calories you burn daily without extra activities.

Step 1: Gather Your Information

Before calculating your BMR, you need:

• Your sex (male or female)
• Your weight in kilograms (kg)
• Your height in centimeters (cm)
• Your age in years

Step 2: Use the BMR Formula

The most used formula is the Mifflin-St Jeor Equation:

• Men: BMR = 88.362 + (13.397 × weight) + (4.799 × height) – (5.677 × age)
• Women: BMR = 447.593 + (9.247 × weight) + (3.098 × height) – (4.330 × age)

Step 3: Calculate Your BMR Easily

Use the calculator below to get your exact BMR quickly.

Step 4: What Does Your BMR Mean?

Your BMR is the minimum calories your body needs to function. If you want to maintain weight, eat around your BMR plus extra calories for your daily activity. To lose weight, eat fewer calories than your total daily energy expenditure (TDEE), which includes BMR plus activity.

Next Steps

Learn more about calculating your total daily calorie needs in our upcoming article How to Calculate Your TDEE and Use It to Manage Weight.