BMR Calculator – Calculate Basal Metabolic Rate
Calculate your Basal Metabolic Rate (BMR). Find out how many calories your body needs just to survive at rest.
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Calories/day at rest
What Is BMR?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns while performing basic life-sustaining functions like:
- Breathing
- Pumping blood
- Growing hair and skin
- Maintaining body temperature
Think of it as the "coma" calories what you would burn if you did absolutely nothing but lay in bed all day.
BMR vs. TDEE
BMR is just the starting point. To calculate how much you should eat, you need your TDEE (Total Daily Energy Expenditure).
TDEE = BMR × Activity Level Factor
How to Increase BMR
While genetics play a role, you can change your BMR:
- Build Muscle: This is the #1 way. Muscle tissue is metabolically expensive to maintain.
- Eat Enough Protein: Protein has a high thermic effect and supports muscle retention.
- Don't Crash Diet: Severe calorie restriction can signal your body to slow down its metabolism to "survive".
What Next?
Now that you know your basement number, calculate your total needs.
Frequently Asked Questions
Does BMR change daily?
Your BMR is relatively stable but can fluctuate slightly due to hormonal changes, illness, or extreme environmental temperatures.
Can I increase my BMR?
Yes. The most effective way to increase BMR is to build muscle mass. Muscle tissue burns more calories at rest than fat tissue.
Is BMR the same as RMR?
They are very similar. BMR (Basal Metabolic Rate) is measured under strict laboratory conditions (fasted, no movement). RMR (Resting Metabolic Rate) is less strict and includes small movements like eating or stretching. For most people, they are effectively the same.
Know Your Biology
Understanding BMR is the first step to sustainable weight control.
Now Calculate TDEE