Health & Fitness Calculators
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⚡ Instant Calculation
100% Free & Private
⚡ Instant Calculation
Basal Metabolic Rate (BMR) Calculator
Your Basal Metabolic Rate (BMR) is the total number of calories your body burns at complete rest to sustain vital autonomic biological functions, such as respiration, cardiac circulation, cellular regeneration, and temperature regulation. It accounts for 60% to 75% of your total daily energy expenditure.
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How to Use This Tool Step-by-Step
- Select Gender, Age, Height, and Current Weight.
- Select Activity Level (Sedentary, Lightly Active, Moderately Active, Very Active).
- View your baseline BMR and your Total Daily Energy Expenditure (TDEE) maintenance calories.
📐 Mifflin-St Jeor BMR Equation
• Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
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BMR Calculation Example
For a 30-year-old male weighing 80 kg and 180 cm tall:
1. BMR = (10 × 80) + (6.25 × 180) – (5 × 30) + 5 = 800 + 1,125 – 150 + 5 = 1,780 kcal/day
2. Sedentary TDEE (× 1.2) = 2,136 calories to maintain current weight.
📊 Reference Benchmarks & Classification Data
| Activity Level | Description | Multiplier (TDEE) |
|---|---|---|
| Sedentary | Desk job, little or no exercise | BMR × 1.2 |
| Lightly Active | Light exercise 1-3 days/week | BMR × 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | BMR × 1.55 |
| Very Active | Hard exercise 6-7 days/week | BMR × 1.725 |
❓ Frequently Asked Questions (FAQ)
What is the difference between BMR and TDEE?
BMR is calories burned at total rest in bed. TDEE includes BMR plus calories burned through physical exercise, walking, and digesting food throughout the day.