BMR or Basal Metabolic Rate, is a measure of the body’s energy expenditure at rest. The result of the BMR is a number that determines how many calories you need to take each day to keep the basic vital signs and body weight. Use our online BMR calculator for easier measurement of basal metabolic rate.
How to use BMR calculator?
Enter your age, sex, height and body weight in the form. The BMR calculator then calculates your BMR easily and quickly. The BMR score in the table also reflects your physical activity.
What is your BMR?
How does the BMR calculator work?
An easy way to calculate your BMR is to use 3 formulas created by statistics. The most accurate is Mifflin-St. Jeor formula, which we also used in our online BMR calculator. Their formula is as follows:
- For men: BMR = 10 x W + 6,25 x H – 5 x A + 5
- For women: BMR = 10 x W + 6,25 x H – 5 x A – 161
The values W, H and A mean:
- W (weight) is the body weight in kg
- H (height) is the height in cm
- A (age) is the age in years
To see how many calories you need per day, multiply your BMR by the physical activity coefficient listed in the table. The result will also reflect your physical activity.
| Sedentary type | Little or no movement | 1,2 |
| Lightly active type | Training 1 to 3 times a week | 1,375 |
| Moderately active type | Training 3 to 5 times a week | 1,55 |
| Very active type | Training 6 to 7 times a week | 1,725 |
| Extra active type | Very intensive daily training or physically demanding work | 1,9 |
BMR scores calculated using an online calculator or online formula may not accurately reflect your basal metabolic rate. The only way to get a 100% true BMR result is through laboratory testing.
Why is it good to know your personal BMR?
Once you know your BMR, you know exactly how many calories you burn when you rest. With BMR you can determine how many calories you need to absorb to gain muscle mass, lose fat or maintain weight. Simply put, knowing how many calories you consume and burn will make the way to your goal easier. How it works?
- Do you want to maintain your weight? Take as many calories as you burn.
- Is your goal to gain weight slowly and evenly? Increase the calorie intake by about 300 to 500 kcal per day.
- Is your goal to gain weight faster? Increase your calorie intake by about 700 to 1,000 kcal per day.
- Do you want to lose weight? Reduce calorie intake by about 500 kcal per day.
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