Calculate Your BMR by Hand
Calculating your Basal Metabolic Rate (BMR) is crucial for understanding how many calories your body needs to maintain its basic functions at rest. This calculator will guide you through the process step-by-step.
- Enter your age, gender, weight, and height.
- Select your activity level.
- Click the “Calculate” button.
- Your BMR will be displayed below the calculator.
The BMR calculation for men is: 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5. The BMR calculation for women is: 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161.
| Age | Gender | Weight (kg) | Height (cm) | Activity Level | BMR (kcal/day) |
|---|---|---|---|---|---|
| 30 | Male | 80 | 180 | Moderately active | 1,935 |
| 25 | Female | 65 | 165 | Lightly active | 1,380 |
| 35 | Male | 95 | 190 | Very active | 2,210 |
| Activity Level | BMR Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
- To lose weight, you need to create a calorie deficit by consuming fewer calories than your BMR.
- To gain weight, you need to consume more calories than your BMR.
- Regular exercise and a balanced diet are key to maintaining a healthy weight.
What is Basal Metabolic Rate (BMR)?
BMR is the number of calories your body needs to perform basic functions at rest, such as breathing and keeping your heart beating.
Why is calculating my BMR important?
Knowing your BMR helps you understand how many calories you need to maintain your weight, lose weight, or gain weight.
For more information, see the Harvard Health Publishing and the Centers for Disease Control and Prevention.