BMR Calculator
Calculate your Basal Metabolic Rate using both Mifflin-St Jeor and Harris-Benedict equations.
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Basal Metabolic Rate
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Calories per Hour —
Harris-Benedict BMR —
How to Use This Calculator
Enter your age, gender, weight in pounds, and height in feet and inches. The calculator shows your BMR using the Mifflin-St Jeor formula (primary) and Harris-Benedict formula for comparison.
Formula
Mifflin-St Jeor:
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Example
Example: A 30-year-old male, 170 lbs (77.1 kg), 5'10" (177.8 cm): BMR = 10(77.1) + 6.25(177.8) - 5(30) + 5 = 1,769 calories/day.
Frequently Asked Questions
- Basal Metabolic Rate is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It represents 60-75% of total daily calories.
- The Mifflin-St Jeor equation (1990) is generally considered more accurate than Harris-Benedict (1919) for modern populations, as validated by the American Dietetic Association.
- Eating at BMR will create a calorie deficit since your actual daily expenditure (TDEE) is higher. However, eating below BMR is generally not recommended as it may slow metabolism.
- Building muscle mass is the most effective way to increase BMR, as muscle tissue burns more calories at rest than fat tissue. Regular strength training and adequate protein intake help.