Metabolism Calculator
Know Your BMR – Calculate Your Daily Calorie Burn Now
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions. Use our free calculator to find your BMR and plan your nutrition accordingly.
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Enter your details and press Calculate
BMR Formula – Calculate It Yourself
If you prefer to calculate your BMR manually, use the Mifflin-St Jeor Equation, which is considered the most accurate formula for the general population.
For Men
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Example: 35-year-old man, 180 lbs (81.6 kg), 5’10” (177.8 cm)
= (10 × 81.6) + (6.25 × 177.8) – (5 × 35) + 5
= 816 + 1111.25 – 175 + 5 = 1,757 calories/day
For Women
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Example: 35-year-old woman, 140 lbs (63.5 kg), 5’5″ (165.1 cm)
= (10 × 63.5) + (6.25 × 165.1) – (5 × 35) – 161
= 635 + 1031.9 – 175 – 161 = 1,331 calories/day
Conversions:
- Weight: lbs ÷ 2.205 = kg
- Height: (ft × 30.48) + (in × 2.54) = cm
Activity Multipliers – Estimate Your Total Daily Calories
Once you have your BMR, multiply it by the activity factor that best matches your lifestyle to estimate your Total Daily Energy Expenditure (TDEE).
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly Active | Light exercise 1–3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | 1.55 |
| Very Active | Hard exercise 6–7 days/week | 1.725 |
| Extra Active | Very hard exercise, physical job, or training twice a day | 1.9 |
Example: If your BMR is 1,800 and you’re moderately active, your TDEE = 1,800 × 1.55 = 2,790 calories/day to maintain your weight.
Medical Disclaimer: This BMR calculator and the information provided are for educational and informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider regarding any health concerns, nutrition plans, or weight management goals. Individual results may vary based on genetics, body composition, and other health factors.
