How to Calculate BMR

How to Calculate BMR

Knowing how to calculate BMR is essential if you want to know how many calories you burn during a typical day. This allows you to keep track of your daily calories, and whether you’re at a surplus or deficit based on your calorie intake. Knowing these numbers is the key to controlling your weight!

Many so-called experts say don’t count calories, but that is really a farce. For long-term, successful weight control it is always best to have some idea of the calories you are burning, versus the calories you are consuming in your daily life. 

And it’s a lot easier than most people realize.

What is BMR?

Your BMR, or basal metabolic rate, is the number of calories that your body requires to handle your typical day. It is the basal, or basic, quantity of calories that your body expends in the course of your day. It is generally used interchangeably with resting metabolic rate.

So when you calculate your BMR below, think of it as the number of calories that you burn in a typical day of your life.

Your BMR is very valuable information, as it is your guide to maintaining, gaining, or losing weight based on your calorie intake.

Maintain Weight
Calories consumed = Calories burned (BMR)

Lose Weight
Calories consumed less than Calories burned (BMR)

Gain Weight
Calories consumed more than Calories burned (BMR)

The BMR Calculator

The calculator below is very accurate for most people. And even if you have a unique body type, it will still get you close enough to provide valuable info. We recommend the Mifflin St. Jeor formula, which was introduced in 1990. It is the more accurate calculation, and will give you a clear picture of your BMR. (1)

Calculate your BMR, or basal metabolic rate:

  • Select Imperial below in the U.S., and Metric most other places
  • Enter Age, Weight, Height (height in inches > eg, 5′ 8″ = 68″)
  • Enter your typical Activity Level on an average day
  • Leave the formula as default: Mifflin St. Jeor
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Basal Metabolic Rate (BMR)
? Metric (kg/cm) or
Imperial (lb/inch)
? Select your genre

? Enter your age

? Enter your weight
? Enter your height

? Activity level that best matches your lifestyle
? Choose which formula to use for calculating BMR
? Basal Metabolic Rate (BMR)

What to Do With Your BMR Calculation?

How to Calculate BMR

By knowing your basal metabolic rate, and how to calculate it, you have vital information related to the calories in your daily life. So if your BMR is 2,500 calories per day, then you know on most days you need to eat around 2,500 calories in a day to maintain your weight.

If your goal is weight gain, then you need to consume more than 2,500 calories on most days. If your goal is weight loss, then you need to consume less than 2,500 calories per day. The key is to understand the concept of “most days.” Everyone will have cheat days, but if you stay generally consistent in your daily life, then you will achieve your weight loss or weight gain goals.

Learn more now about the body fat calculator.

David Williams

David Williams

A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.


  1. Mifflin-St Jeor equation. (n.d.).

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