BMR Calculator – Calculate Basal Metabolic Rate & Daily Calorie Needs
BMR Calculator
The BMR Calculator helps you determine how many calories your body burns while at complete rest. This measurement is known as Basal Metabolic Rate (BMR). It represents the minimum amount of energy required for your body to perform essential life-sustaining functions such as breathing, circulation, and organ activity.
UrduPoint’s online BMR Calculator allows users to calculate their BMR using US or Metric units by simply entering age, gender, height, weight, and daily activity level.
Calories & BMR Calculator
* Add weight in kg or pound (auto-converts)
What Is Basal Metabolic Rate (BMR)?
BMR refers to the number of calories your body needs when you are:
- Sleeping
- Resting
- Not digesting food
- Physically inactive
Even during sleep, your body continues to perform critical functions such as:
- Brain activity
- Heart pumping blood
- Kidney filtration
- Liver metabolism
- Muscle maintenance
The energy required to support these functions is measured through BMR.
How the BMR Calculator Works
The calculator estimates your BMR using scientifically recognized equations. For best accuracy, BMR calculations assume the body is in a fully rested state.
You can calculate BMR using either US units or Metric units.
BMR Calculation Using US Units
Follow these steps:
- Enter your age
- Select your gender
- Input your height in feet and inches
- Enter your weight in pounds (or kilograms)
- Select your exercise level
- Click Calculate
Your BMR value will be displayed instantly.
BMR Calculation Using Metric Units
For metric calculations:
- Enter your age
- Select male or female
- Enter height in centimeters
- Enter weight in kilograms
- Choose your daily exercise level
- Press the submit button
Your BMR result appears immediately on the screen.
Impact of Exercise Level on BMR
Exercise does not directly increase BMR unless it increases muscle mass. However, activity level helps calculate total daily calorie needs.
| Activity Level | Exercise Type | Multiplier |
|---|---|---|
| Sedentary | No exercise | BMR × 1.2 |
| Lightly Active | Light exercise | BMR × 1.375 |
| Moderately Active | Moderate exercise | BMR × 1.55 |
| Very Active | Regular hard exercise | BMR × 1.725 |
| Extra Active | Very intense exercise | BMR × 1.9 |
BMR Formula for Men
Metric Units:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
US / Imperial Units:
BMR = (4.536 × weight in pounds) + (15.88 × height in inches) − (5 × age) + 5
BMR Formula for Women
Metric Units:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
US / Imperial Units:
BMR = (4.536 × weight in pounds) + (15.88 × height in inches) − (5 × age) − 161
Energy Usage During Rest (Sleep Mode)
| Body Function | Energy Usage |
|---|---|
| Liver | 25% |
| Brain | 19% |
| Skeletal Muscles | 18% |
| Other Organs | 19% |
| Kidneys | 10% |
| Heart | 7% |
Metabolism Variations
Metabolism varies from person to person due to multiple factors:
| Factor | Effect |
|---|---|
| Increased height & weight | Increases BMR |
| Higher muscle mass | Increases BMR |
| Aging | Decreases BMR |
| Female gender | Lower BMR than males |
| Higher body temperature | Increases BMR |
| Poor health | Can increase BMR |
Key Variables Affecting BMR
Age
As age increases, muscle mass tends to decrease, lowering BMR and calorie requirements.
Genetics
Inherited traits play a significant role in determining BMR.
Muscle Mass
More muscle increases BMR. Light exercise has minimal impact unless it builds muscle.
Diet
- Starvation can reduce BMR by up to 30%
- Small, frequent meals can help maintain a stable BMR
- Overeating in one sitting may slow metabolism
Weather & Temperature
BMR can increase by up to 7% for every 1.36°F (0.75°C) rise in body temperature as the body works harder to regulate heat.
Why Use This BMR Calculator?
- Accurate and science-based formulas
- Supports US and Metric units
- Helps calculate daily calorie needs
- Ideal for weight loss, gain, or maintenance
- Simple and user-friendly
Calculate Your BMR Today
Knowing your BMR is the foundation of effective weight management and fitness planning. Use this BMR Calculator to better understand your body’s energy needs and make informed health decisions.