Free BMR Calculator
Basal Metabolic Rate (BMR) measures the minimum energy your body requires to survive and carry out fundamental functions at complete rest. Knowing your baseline calorie count is essential to structure custom diet plans.
Calculation Output
• Calories burned at complete physical and mental rest.
• Based on the standard Mifflin-St Jeor formula.
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Get App to Track TrendsThe Mifflin-St Jeor Formula
Our BMR calculator relies on the modern clinical gold standard, the Mifflin-St Jeor equation, which offers a highly reliable baseline estimate for adult populations:
Note: This calculation does not include calories burned from daily activity. To calculate your actual daily calorie expenditure, continue to our TDEE (Total Daily Energy Expenditure) calculation model.
How to apply BMR
- • Do not eat below your BMR: Eating fewer calories than your resting baseline can slow down thyroid output and promote fat accumulation defenses over time.
- • Calculate Active Expenditure: Multiply BMR by your daily activity level modifier to locate your actual weight maintenance calories.
Total Calorie Planning
Track baseline BMR rates alongside your macro inputs automatically inside Health Tractal. 100% free with offline tracking support.
Frequently Asked Questions (FAQ)
What is Basal Metabolic Rate (BMR)?
Basal Metabolic Rate (BMR) is the amount of energy (calories) your body burns at rest to perform basic life-sustaining functions such as breathing, circulation, cell production, and temperature regulation.
How does BMR differ from TDEE?
BMR calculates the calories you burn if you stay in bed all day doing absolutely nothing. TDEE (Total Daily Energy Expenditure) adjusts this baseline by multiplying it with your physical activity level to calculate the total calories you burn in a typical day.
Why shouldn't I eat below my BMR?
Eating fewer calories than your BMR can force your body into a metabolic conservation state, leading to muscle loss, severe fatigue, hormonal imbalances, and a slowed metabolism. Always build a sensible deficit around your TDEE rather than your baseline BMR.
Which equation does this BMR calculator use?
This tool uses the Mifflin-St Jeor formula, which is clinically proven to be the most accurate standard formula for calculating resting energy expenditure in adults.