Use this BMR calculator to determine your basal metabolic resting rate. There are several variables that are used in the BMR calculation.
These include age, gender, weight and height. These factors are used to determine your resting BMR.
This calculator will tell you the number of calories per day you should consume to maintain your existing weight based on the resting BMR.
You can use either the metric or US measurements for this online tool.
BMR Calculator
Use this free calculator to determine your Basal Metabolic Rate. If you are looking to lose weight, you need to understand your daily calorie needs first.
Activity Level Guide
Sedentary=Little or no exercise
Somewhat Active= Light exercise 1 - 3 days a week
Moderately Active= Moderate exercise or sports 3 - 5 days a week
Very Active= Hard exercise or sports 6 - 7 days a week
Extremely Active= Harddaily exercise or sports plus physical job or exercise two times a day
How to use the BMR Calculator
Just select your gender and then plug in your weight and height information. Be sure to select the correct measurement for each (poundsor kg for weight and inches or cm for height).
You will be presented with the calories per day based on the input information. To determine what your daily calorie intakeshould be in order to start losing weight, you will need to know and understand your basalmetabolic rate.
BMR is the amount of calories you would burn while at rest like sleeping. Even while at rest, your body burns calories. It uses these calories forfunctions like breathing, blood circulation and maintaining body temperature just name a few.
Your BMR is responsible for burning sixty to seventy percent of the total calories you will burn in a day. Understanding this is the first step increating a calorie defict for losing weight.
Results of the BMR Calculator
So why two results? Well the BMR result is your resting rate. Basically this means the amount of calories you burn while inactive, likesleeping.
Even though you are not active, your body is. In order to breath, digest, pump blood and maintain body temperature, you needenergy. This energy is the calories that are burned during these bodily functions.
The second result is the amount of calories you need in order to maintain your current weight based on your activity level. Themore active you are the more calories you will require.
This is because you are already burning the calories you need in order to sustain life. So if you add activity to this, you need to increasethe amount of calories you consume to maintain your weight.
If you are trying to lose weight, then you need to reduce your calories. You can do this by consuming (eating) fewer calories or increasing youractivity to burn more calories...or a combination of both.
If you reduce the calories you eat, or increase the calories you burn by 500 each day, this would approximate to 1 pound loss for the week.At 1000 calorie reduction, this would be 2 pounds per week of weight loss.
Experts recommend that you try to lose 1 - 2 pounds a week and no more. Studies have shown that a quicker weight loss often leads to additional weightgain once the diet is done.
So in order to keep the weight off, you want to lose it slowly. This will help you develop lasting lifestyle changes that will help ensurethe weight stays off.
If you are curious about the math behind this BMR calculator,then read this page on the BMR calculation.
Basal Metabolic Rate Definition
Basal Metabolic Rate, or BMR, is your metabolic rate while at total rest, like sleeping. It is measured in calorie expenditure, which is calories burned.
Your BMR is responsible for approximately 60 to 70% of the total number of calories you burn in a day. That's a lot of calories burned without doing anyexercises.
This calorie expenditure is used for basic body functions. These functions include digesting, breathing, pumping blood and maintaining bodytemperature. Basically, your Basal Metabolic Rate is the amount of calories used to sustain life.
Importance of Basal Metabolic Rate
Why is understanding your metabolic rate and understanding the definition important for weight loss? In order to lose weight, you must createa calorie deficit. Meaning you must consume fewer calories than you burn.
To better understand the calories you need for weight loss, you need to start with the calories you burn from your metabolic rate. Remember theBMR is responsible for approximately 60 - 70% of the calories you would burn in a day.
So starting here will help you determine how many calories to consume from the foods you eat. It will also help you determine how manycalories you want to burn through your workouts.
Consuming fewer calories and burning more calories can create a calorie deficit, which in turn will lead to weight loss. Creating a calorie deficitcan be done one of several ways.
- Consume fewer calories
- Burn more calories
- Do both
By doing both, consuming fewer calories consumed and burning more calories, you can easily create that calorie deficit for weight loss.
What Can Impact BMR?
In addition to age, gender, weight and height playing a role in your BMR, other things can impact this as well. For instance, if you are ill,your BMR can change during the illness.
Additionally, hormones can impact your basal metabolic rate. The thyroid gland produces Thyroxin, which is an important hormone to help your BMR.If a person does not produce enough Thyroxin, their metabolic rate will slow down.
Certain medications may also impact your metabolism. Be sure to check with your doctor to see if any medicines you are taking impact your metabolism.
Genetics can play a role in your BMR. Some people will have a naturally higher metabolism while others will be slower. Although this may notseem fair it is what we are dealt and have to work with what was given to us.
Lastly, dieting can impact your basal metabolic rate. If done properly, you can actually increase your metabolism byeating healthy and adding exercise, both aerobic exercises and strength training.
But if you diet incorrectly, you will actually slow down your metabolism.
Don't Crash Diet
Many people make the mistake of going on a “crash” diet in hopes of a quick weight loss. The problem is that if a person reduces their calorie intakeby too much, the body reacts by going into survival mode, slowing down your metabolism and lowering your BMR.
What happens when you lose weight fast is that you are also likely losing muscle. This then lowers your lean body mass and in turn lowersyour BMR.
A general rule is to never go below 1200 calories/day for women or 1800 calories/day for men, which are extremely low calorie levels.
What Can You Do To Raise BMR?
One thing you are in control of, and can have a positive effect on your metabolic rate, is your activity level.
By adding exercise to your weekly routine, you are not only burning additional calories, which will help create that calorie deficitfor weight loss, but you are increasing lean body mass. And since muscles burn more calories than fat, you are increasing your basal metabolic rate.
Be sure to read these other benefits to exercise.
BMR Calculation
If you are curious about the math behind this BMR calculator then be sure to read on. The basal metabolic rate calculation takes into account many differentvariables. There are different methods used for the calculation with the most commonbeing the Harris-Benedict formula.
This formula uses height, weight, age and gender to determine your basal metabolic rate. The results of the Basal Metabolic Rate calculation using these variablesare an estimate, but will be fairly accurate for most people.
No one formula will be exact as there are other factors, such as family traits and frame size that are not taken into account. Therefore all of the variouscalculators will be an approximation of your BMR.
BMR Calculation Explained
There are several variables that are used in the BMR calculation. These include age, gender, weight and height. These factors are used to determine your resting BMR.Additionally the activity level is used to determine your total daily caloric needs. You may be wondering why and how these variables are used in the BMRcalculator.
Well, age plays a role in your metabolic rate. As we age, our metabolism slows down. I know this doesn't seem fair to those of us over 40, but it's true.Gender also plays a role in the calculation. Why? Well men tend to have more lean muscle and the more lean muscle you have the higher your basal metabolic rate.
Lastly, body surface is needed to determine your BMR calculation. This is why both weight and height are used. The more body surface you have, the more caloriesyou burn through your basal metabolic rate. However, because lean body mass is not a variable in the Harris Benedict formula, it may be inaccurate forthose that are extremely muscular as it may underestimate caloric needs. This is because muscles are more metabolically demanding than fat.
It may also be inaccurate for people with an extremely high percentage of body fat, overestimating their caloric needs as your body uses fewercalories to sustain the fat.
Harris-Benedict Formula
As stated above, this BMR calculator is using the Harris-Benedict formula to determine the results. Note that this formula uses kilogramsfor weight and centimeters for height. Below this formula you will see the conversion factors to use for pounds and inches.
Men:66 + (13.7 xweight) + (5 x height) - (6.8 x age in years)
Women: 655 + (9.6 x weight) + (1.8 x height) - (4.7 x age in years)
Metric to Imperial conversion
1 inch = 2.54cm
Example If you are 5’3” (or 63”), then you height in cm equals 63 inches x 2.54 cm = 160 cm
1 pound = .45 kg (1 kg = 2.2 pounds so 1 pound divided by 2.2 kg equals .45)
Example If you weight 160 pounds, then your weight in kg equals 160 lbs x .45 kg = 72 kg
So, if you are a 40 year old female weighing 150 pounds at 5’3” (or 63inches), your calculation would be;
655 + (9.6 x [150 lbs x .45 kg]) + (1.8 x [63 inches x 2.54 cm]) – (4.7 x 40)
655 + (9.6 x 68 kg) + (1.8 x 160 cm) – (188)
655 + 653 + 288 – 188 = 1408 calories/day
The Activity Factor
A weight loss calculator will use the results of your basal metabolic ratecalculation and then factor in an activity level. This will give you the amount of calories you burn based on the BMR as well as your exercises.
The reason you need to understand the activity factor for this BMR calculator, is you want to ensure you are consuming enough calories for your BMR as well as yourlevel of exercise. By factoring in the activity level in a weight loss calculator you will get the proper daily calorie intake needs to sustain and/or lose weight.
Below is what is used to factor in the activity level.
Exercise/Activitymultiplier
Activity Level | Factor | Description |
| Sedentary | BMRx 1.2 | no or little exercise |
| Lightlyactive | BMRx 1.375 | lightexercise 1 - 3 days/week |
| Moderatelyactive | BMRx 1.55 | mod.exercise/sports 3 - 5 days/week |
| Veryactive | BMRx 1.725 | hardexercise/sports 6 - 7 days/week |
| Extremelyactive | BMRx 1.9 | harddaily exercise/sports plus physical job or exercise 2x a day |
Example:
If your basal metabolic rate is 1408, then based on your activity level, your daily calorie needs to maintain your weight would be as follows;
- Sedentary =1408 x 1.2 = 1690
- Lightly active = 1408 x 1.375 = 1936
- Moderately active = 1408 x 1.55 = 2182
- Very active = 1408 x 1.725 = 2429
- Extremely active = 1408 x 1.9 = 2675
Additional Calculators
Here are more free online calculators on this site. In addition to these online tools, check out theweight loss tools page for some offline spreadsheets you can download to help you lose weight.
Weight Loss Calculator
This online calculator helps you determine how many calories you need each day in order to lose weight. With a nifty little slider, you caneven find out about how long it will take to reach your goals.
BMI Calculator
The Body Mass Index calculator will help you determine if you have a potential health risk due to your current weight.
Exercise Calorie Calculator
Find out how many calories you burned during your workout with this free online tool.
Weight Watchers SmartPoints Calculator
Are you a member? Then use these calculators to find the value in the foods you eat.
Additional Articles
Weight Loss Tips
If you want to lose weight but are not sure where to start, then check out this article. These tips will help you understand what changes youneed to make in your life to get fit and healthy.
Exercise Tips
With any weight loss plan, adding exercise can help you reach your goals sooner. So use these tips to get started with your workout routines.
Body Mass Index Calculation
Your BMI, or Body Mass Index, is tool used to determine if you are at a health risk due to your current weight. Find out how it's calculatedand see if you are at risk.
FAQs
How do I calculate my BMR for weight loss? ›
Your basal metabolism rate is produced through the following basal metablic rate formula: Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
What is a good BMR score for a woman? ›Most women have a BMR of around 1550 calories a day. Again, this will vary depending on the individual woman and her physical characteristics.
Can BMR calculator be used for weight loss? ›You can accurately estimate your BMR with your gender, weight, height, and age. Once you know your BMR, you can use it to create a meal plan that will help you lose, gain, or maintain your weight. The Mifflin-St Jeor formula is generally the most accurate if you don't know your body fat percentage.
How many calories to lose weight if I know my BMR? ›For example, if your BMR is 1,400 (the average for American women) and you are moderately active, your AMR would be 2,170 (1,400 x 1.55). Since a pound of fat is equal to 3,500 calories, you would need to cut 500 calories per day to lose a pound per week. This is called your calorie deficit.
Should I eat less than my BMR to lose weight? ›Should you eat less than your BMR to lose weight? Since BMR represents the minimal calorie number you need for involuntary body functions, you shouldn't consume fewer calories than your BMR. To lose weight properly, you need to consider both physical activity and your BMR.
How much should I eat below my BMR to lose weight? ›So, at the end of the day, eating below your BMR isn't inherently bad, but you generally want to avoid very-low-calorie dieting of any kind. If you want to lose weight without running into metabolic hobgoblins, severe hunger, or muscle loss, aim to maintain a calorie deficit of around 20 to 25% below your TDEE.
What is the correct BMR for my age? ›To estimate your BMR, you have to factor in your sex, height (in centimeters), weight (in kilograms), and age. You can use the Harris-Benedict Equation calculator or use the appropriate formula below: Male: 66.5 + (13.75 x kg) + (5.003 x cm) – (6.775 x age) Female: 655.1 + (9.563 x kg) + (1.850 x cm) – (4.676 x age)
What happens to your BMR as you age? ›The basal metabolic rate decreases almost linearly with age. Skeletal musculature is a fundamental organ that consumes the largest part of energy in the normal human body.
Is a BMR of 1500 Good? ›A BMR of 1500 Calories translates to a lean body mass of 52 kg. So this is not low at all. Many women and some men will have a BMR lower than this, without being outside the “normal” range.
What happens if I eat less than my BMR? ›If you eat too far below your total calories burned per day your body slows down it's metabolic processes to compensate for the lack of energy you're providing it. It might work for a day, it might work over a week. Overtime your BMR will slow and your body will turn muscle to energy rather than fat.
How many calories should I eat if my BMR is 1500? ›
No matter your goal, you must ALWAYS eat at or above your BMR. You never want your total caloric intake to be less than your BMR. If your BMR is 1500 calories, you should never eat less than 1500 calories in a day. If you do—regardless of how much fat you have to lose—you encourage adaptive thermogenesis.
Should I use BMR or RMR for weight loss? ›Your BMR is a more accurate way to measure your metabolism at complete rest. It's usually slightly lower than your RMR. Your RMR is a better number to reference for your daily calorie needs. It more accurately represents the calories you burn in a typical day.
How many calories should I eat a day based on BMR? ›Harris Benedict Formula
Little/no exercise: BMR * 1.2 = Total Calorie Need. Light exercise: BMR * 1.375 = Total Calorie Need. Moderate exercise (3-5 days/wk): BMR * 1.55 = Total Calorie Need. Very active (6-7 days/wk): BMR * 1.725 = Total Calorie Need.
You should eat at least 1200kcal and try to burn 500kcal by exercise. The deficit of 500kcal created will cause You to lose 500x7=3500kcal = 1 pound per week. Dropping your calorie intake below 1200kcal is not a healthy, sustainable way to lose weight.
What is the most accurate BMR formula? ›Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.
How many calories should I eat if my BMR is 1300? ›If your BMR is 1300 and you burn an additional 400 calories you can safely eat 1000 calories daily and still have a deficit of 4900 calories weekly. Considering that a deficit of 3500 equals out to one lost pound you should on average lose 1.4 lbs per week. Stewart A White Jr.
How much more than your BMR should you eat? ›It's recommended to eat about 15% above your BMR to increase muscle synthesis, which is the building of lean body mass in your body.
Is BMR calories burned by doing nothing? ›Yes, the body burns calories while you are otherwise doing nothing at all, but that energy is easily consumed in the food that you eat if you don't add some intentional movement into your day.
How can I increase my BMR score? ›One kilo of muscle mass increases your basal metabolic rate by up to 100 calories per day. Physical activity requires your muscles to burn even more calories. A high-intensity strength training session may cause basal metabolic rate to speed up for up to four days (afterburn effect).
What Vitamin slows metabolism? ›But, it's estimated that only 4 percent of the population gets enough vitamin D, and a lack of this vitamin can slow your metabolism. A study published by the American Journal of Clincal Nutrition found that overweight and obese participants who took vitamin D supplements lost more fat than the control group.
What food slows down metabolism? ›
- White Flour. GAJUS/SHUTTERSTOCK. ...
- Farmed Beef (Vs. Grass-Fed) ...
- Conventional Apples. AFRICA STUDIO/SHUTTERSTOCK. ...
- Omega-6 Fatty Acids. KELLIS/SHUTTERSTOCK. ...
- Soda (High Fructose Corn Syrup) LI CHAOSHU/SHUTTERSTOCK.
A person who's BMR is 1700 and is looking to lose ½ a lb. a week should be eating 250 calories less than their BMR a day. This means if this person eats 1,450 calories a day, without exercising, they will be able to lose on average 2 lbs. a month.
What happens if I eat more calories than my BMR? ›Many things affect weight gain. These likely include genes, hormones, diet and lifestyle, including sleep, physical activity and stress. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat.
Does fasting improve your BMR? ›Short-term fasts boost metabolism by up to 14%
However, some older studies have shown that fasting for short periods can actually increase your metabolism, not slow it down ( 30 , 31 ). One older study in 11 healthy men found that a 3-day fast actually increased their metabolism by an impressive 14% ( 32 ).
According to research, you need to consume approximately 15% more calories per day than what is required to maintain your body weight (that's the TDEE).
How many calories do you naturally burn in a day? ›According to the U.S. Department of Health and Human Services, the average adult woman expends roughly 1,600 to 2,400 calories per day, and the average adult man uses 2,000 to 3,000 calories per day.
Will I definitely lose weight on 1200 calories a day? ›Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people who are overweight or obese.
Can your BMR be wrong? ›It is very difficult to accurately estimate our BMR or our physical activity, leading us, in some cases, to be off by as much as 800 to 1000 calories/day. Now to be fair, if you are weighing and measuring your food and reading labels you will be able to come very close to the number of calories you set out to eat.
What is my BMR with body fat? ›The Katch Mcardle formula is: BMR= 370 + (9.82 X Lean body Mass) Now, depending on your activity level, the final number to multiply your BMR with varies depending on how active you are. The variation can be anywhere from 1.25-1.9.
Should I eat my BMR calories to lose weight? ›Instead of eating fewer calories to reduce body fat, you can add muscle for the best of both worlds—a healthier body composition without reducing caloric intake! It's recommended to eat about 15% above your BMR to increase muscle synthesis, which is the building of lean body mass in your body.
Which BMR formula is most accurate? ›
Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.
What is a good BMR for my age? ›...
How to Calculate your ideal BMR?
| Age | Male (calories per hour) | Female (calories per hour) |
|---|---|---|
| 30–39 | 39.5 | 36.5 |
| 40–49 | 38.5 | 36.5 |
| 50–59 | 37.5 | 35.0 |
| 60–69 | 36.5 | 34.0 |
However, sometimes water retention can be caused by other aspects that can be the reason behind calorie deficit but not losing weight. Salty food, high carbohydrate intake, lack of exercise and some medications can cause water weight gain even on a caloric deficit (10).
How do I make my BMR more accurate? ›Nowadays, the Mifflin-St Jeor equation is believed to give the most accurate result and, is therefore what we used in this calculator. This BMR formula is as follows: BMR (kcal / day) = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + s (kcal / day) , where s is +5 for males and -161 for females.
Is it better to have a lower or higher basal metabolic rate? ›Low resting metabolic rate is associated with greater lifespan because of a confounding effect of body fatness.
Does aging past 70 affect BMR? ›The basal metabolic rate decreases almost linearly with age. Skeletal musculature is a fundamental organ that consumes the largest part of energy in the normal human body.
How many calories should I eat to lose weight? ›For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825.
Is 1500 BMR good? ›A BMR of 1500 Calories translates to a lean body mass of 52 kg. So this is not low at all. Many women and some men will have a BMR lower than this, without being outside the “normal” range. Of course, if you are 6′8″ then 1500 would be quite low.