BMR Calculator
Estimate your Basal Metabolic Rate — the calories your body burns at rest — using the Mifflin-St Jeor equation.
BMR Calculator
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Results
Detailed Breakdown
| Activity Level | Factor | Daily Calories |
|---|---|---|
| Sedentary (little or no exercise) | 1.2× | 1,941 |
| Lightly active (1–3 days/week) | 1.375× | 2,224 |
| Moderately active (3–5 days/week) | 1.55× | 2,507 |
| Very active (6–7 days/week) | 1.725× | 2,790 |
| Extremely active (physical job + training) | 1.9× | 3,073 |
About the BMR Calculator
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to stay alive — keeping your heart beating, lungs breathing, brain working and cells repairing. It typically accounts for 60–75% of your total daily energy expenditure. This calculator estimates your BMR using the Mifflin-St Jeor equation, the formula widely regarded as the most accurate for the general population.
The Mifflin-St Jeor equation uses your weight, height, age and sex: for men, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5; for women, the same formula with −161 instead of +5. Because muscle burns more calories than fat, and metabolism naturally slows with age, both body composition and age directly influence the result.
Knowing your BMR is the foundation of any serious nutrition plan. Your total daily energy expenditure (TDEE) is roughly BMR multiplied by an activity factor: about 1.2 for a sedentary office worker, 1.375 for light activity, 1.55 for moderate exercise several days a week, 1.725 for heavy training, and up to 1.9 for athletes. Eating below your TDEE produces weight loss; eating above it produces weight gain.
For Pakistanis planning weight loss, the common mistake is cutting calories far too aggressively. A sustainable deficit is usually 300–500 calories below TDEE per day, which yields about 0.3–0.5 kg of fat loss per week. The BMR figure itself is not the target — it is the baseline from which your daily needs are calculated.
This calculator gives you your resting calorie burn. To use it for meal planning, multiply the result by your activity factor to get your daily maintenance calories, then adjust up or down for your goal. As your weight changes, recalculate — BMR falls as you lose weight, so targets need updating over time.
How to estimate your daily calorie burn
- 1
Enter your weight in kilograms.
- 2
Enter your height in centimetres.
- 3
Enter your age in years.
- 4
Select your sex — the formula differs slightly for men and women.
- 5
Read your BMR (calories burned at rest), then multiply by your activity factor to estimate total daily needs.
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate is the number of calories your body burns at complete rest to keep your heart beating, lungs breathing and cells working — about 60–75% of daily energy use.
How do I use BMR for weight loss?
Your total daily needs equal BMR × an activity factor (about 1.2 for sedentary up to 1.9 for very active). Eating slightly below that number leads to gradual weight loss.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) adds the calories burned through daily activity and exercise — typically BMR × 1.2 to 1.9 depending on how active you are.
Can I boost my BMR?
To a degree, yes. Building muscle raises your resting burn because muscle tissue consumes more energy than fat. Protein-rich meals and regular strength training modestly increase BMR, while crash dieting lowers it.
Why does BMR decrease with age?
Metabolism naturally slows with age, mainly because muscle mass tends to decline and hormonal changes reduce energy expenditure. This is why maintaining muscle through strength training becomes more important as you get older.