BMR and Weight Management: How to Calculate Your Calorie Needs

What is Basal Metabolic Rate?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions while at complete rest.

Why BMR Matters

BMR accounts for about 60 to 75 percent of the calories you burn each day.

How BMR is Calculated

The Mifflin-St Jeor equation is currently considered the most accurate:

For Men: BMR = (10 � weight in kg) + (6.25 � height in cm) - (5 � age) + 5 For Women: BMR = (10 � weight in kg) + (6.25 � height in cm) - (5 � age) - 161

Factors That Affect Your BMR

• Muscle mass: More muscle means higher BMR
• Age: BMR decreases about 1-2% per decade after age 20
• Gender: Men typically have higher BMR than women
• Genetics: Some people are naturally predisposed to faster metabolisms

From BMR to TDEE

Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor:

• Sedentary: BMR � 1.2
• Lightly active: BMR � 1.375
• Moderately active: BMR � 1.55
• Very active: BMR � 1.725
• Extra active: BMR � 1.9

Using BMR for Weight Goals

To Lose Weight

Create a calorie deficit of 300-500 calories below your maintenance level � use our calorie calculator to determine your exact needs.

To Gain Weight

Create a calorie surplus of 300-500 calories above maintenance.

To Maintain Weight

Consume approximately your TDEE level of calories each day.

Calculate Your BMR with Measurely

Our BMR calculator uses the Mifflin-St Jeor equation to give you accurate results. You'll also get your TDEE at various activity levels.

Track your weight alongside your BMR with BMI calculator and read our comprehensive guide to BMI.

Start understanding your body's energy needs today.