BMR Calculator

Calculate daily calorie needs at rest. Accurate BMR using age, height, weight, gender. Free metabolism calculator for weight loss planning.

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Your BMR Results

Basal Metabolic Rate

Your BMR 1,605
This is the amount of energy your body needs at rest to maintain vital functions

Daily Calorie Needs by Activity Level

Activity Level
Calories/day
Sedentary
Little or no exercise
1,926
Lightly Active
Exercise 1-3 times/week
2,207
Moderately Active
Exercise 4-5 times/week
2,351
Very Active
Daily exercise or intense exercise 3-4 times/week
2,488
Extra Active
Intense exercise 6-7 times/week
2,769
Super Active
Very intense exercise daily, or physical job
3,050

Formula Used: Mifflin St Jeor

Exercise Guidelines:

• Exercise: 15-30 minutes of elevated heart rate activity

• Intense exercise: 45-120 minutes of elevated heart rate activity

• Very intense exercise: 2+ hours of elevated heart rate activity

Note: BMR calculations are estimates. Individual metabolic rates can vary by up to 26% due to factors like genetics, muscle mass, and hormones.