Everybody requires a minimum number of calories to live. This minimum number is called the basal metabolic rate (BMR). Your BMR is the number of calories your organs need to function while you perform no activity whatsoever—like if you stayed in bed all day.
If you're looking to lose weight, build muscle, or maintain your weight, this information can help you calculate the number of calories you need so you can make more informed decisions about your nutrition and exercise. Use this calculator to learn your BMR and the next steps to move toward your fitness goals!
Basal Metabolic Rate Calculator
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Now that you know the approximate number of calories your body needs to survive, here are your next steps.
Unless you're stuck in bed, your BMR isn't how many calories you're burning. Bodybuilding.com's calorie calculator can help you get a more accurate picture of your calorie needs based on your lifestyle and fitness goals.
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How did we calculate your BMR?
Bodybuilding.com's calculator uses the Harris-Benedict equation, which is considered by many experts to be the most accurate BMR calculation for most types of people. Here's how it works:
For men: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years)
For women: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)
Bear in mind that this doesn't take your activity level into account!
What Is a Healthy BMR?
This will vary person by person. Since your basal metabolic rate is based largely on involuntary functions like breathing and pumping blood, changes in your day-to-day activity don't do much to raise or lower this number. However, increasing muscle mass does increase BMR, because muscle is metabolically "hungry" and it takes more energy to maintain more muscle. This means that when you have a lot of muscle mass, you'll burn more calories at rest.
The overall number of calories your body uses on a daily basis is referred to as your "total daily energy expenditure" (TDEE). It's determined based on your BMR as well as your activity level throughout the day. This varies significantly based on your activity level, age, and sex.
You can use a TDEE calculator or calorie calculator to find this number to get a more specific result. Keep in mind, though, that it's impossible to know your exact TDEE, as your activity levels will change day to day, and the only way to get 100 percent accurate BMR numbers is through laboratory testing.
What's the Difference Between BMR and RMR?
The term BMR is sometimes used synonymously with RMR, which stands for "resting metabolic rate." The difference is that while BMR only measures basic processes of breathing, blood circulation, and temperature regulation in a completely resting state, RMR also includes energy expended by digestion and non-exercise daily movements, like getting dressed and lifting your fork to your mouth.
BMR and RMR numbers are typically close enough to be interchangeable, but if you're calculating your needs in order to gain or lose weight, pay attention to which number an equation calls for. If it's based on BMR, you can use the calculator above to get an estimate. If the equation uses RMR, use our RMR calculator, which will give you a slightly higher number.
How Can I Use My BMR to Lose Fat or Gain Muscle?
Once you use your BMR to determine your TDEE, you can make sure that the nutrition plan you follow is appropriate for your level of energy expenditure and that it isn't giving you too many or too few calories. Being armed with this knowledge, rather than guesstimating or blindly following a plan without scaling it to your individual needs, can make or break your muscle gains or fat loss.
Get Systematic About Your Results
Once you have your BMR, it's time to take the same kind of strategic approach to the rest of your training and nutrition. These popular calculators can help you dial in your plan!
Men's BMR tends to be around 1600 - 1800. This means men burn 1600 – 1800 kcal during the day at complete rest. However, remember BMR is based on your own height, weight and age, so it's not advisable to go off average numbers. Most women have a BMR of around 1550 calories a day.
Men's BMR tends to be around 1600 - 1800. This means men burn 1600 – 1800 kcal during the day at complete rest. However, remember BMR is based on your own height, weight and age, so it's not advisable to go off average numbers. Most women have a BMR of around 1550 calories a day.
Your Basal Metabolic Rate (BMR) is the number of calories you burn at rest. The safest way to handle a caloric reduction for fat loss is to reduce your intake by something marginal and being consistent. To optimize your BMR for lean body mass gain, you need to exceed the number of calories you require each day.
If your BMR is 1500 calories, you should never eat less than 1500 calories in a day. If you do—regardless of how much fat you have to lose—you encourage adaptive thermogenesis. This is especially important if you are fighting to lose that last 10 lbs of fat.
Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.
Your basal metabolism rate is produced through the following basal metablic rate formula: Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
How Many Calories Should I Eat to Lose Weight? For example, if your BMR is 1,400 (the average for American women) and you are moderately active, your AMR would be 2,170 (1,400 x 1.55). Since a pound of fat is equal to 3,500 calories, you would need to cut 500 calories per day to lose a pound per week.
An average man has a BMR of around 7,100 kJ per day, while an average woman has a BMR of around 5,900 kJ per day. Energy expenditure is continuous, but the rate varies throughout the day. The rate of energy expenditure is usually lowest in the early morning.
Foods rich in protein, like lean meats, eggs and legumes, as well as fiber-rich foods, such as fruits, vegetables and whole grains, can help boost your metabolism.
While you may be eating on 1,500 calories a day, if the food is primarily processed, high in sugar, or loaded with alcohol, it can have detrimental effects on your health and your weight loss journey. Foods like these may provide calories, but still lack the essential nutrients your body needs.
Knowing your BMR or RMR can help you better determine your total daily energy expenditure in order to create a caloric deficit, defined as consuming fewer calories each day than you burn for energy. A caloric deficit is required to lose weight.
BMR is a component of your TDEE, but it is NOT the amount of calories you should eat to lose weight. BMR is the amount of calories your body needs to "keep the lights on" and ensure you live to fight another day. To lose weight, you need to eat about 15-20% less than your TDEE.
How many calories do 10,000 steps burn? Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says.
Typically, BMR is between 1,000 and 2,000, meaning you need 1,000 to 2,000 calories to fuel basic functions. BMR for women average around 1,400, while BMR for men average between 1,600 and 1,800.
Smith says that the 2-2-2 method was derived from The Met Flex Diet, we'll explain what that entails, according to his book: The first week of the six-week plan involves 14:10 intermittent fasting (meaning you fast for 14 hours and eat during 10) and the second week switches to 5:2 intermittent fasting (meaning you ...
Typically, BMR is between 1,000 and 2,000, meaning you need 1,000 to 2,000 calories to fuel basic functions. BMR for women average around 1,400, while BMR for men average between 1,600 and 1,800.
There isn't a "good" or "bad" BMR. “Each individual has a different BMR and cannot be compared to one another,” says Carmichael. What is considered to be “healthy” varies depending on the person and their goals. The average BMR for women is around 1400 kcal and about 1700 kcal for men, she says.
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