BMR Calculator — Your Basal Metabolic Rate
Find out how many calories your body burns at rest with our free BMR calculator, and see how to use the number in your nutrition plan.
Your Metrics
Enter your physical parameters
Results
Your metabolic profile
Fill in all your details to calculate your metabolic rate and caloric needs.
What is BMR?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns just to stay alive at complete rest — breathing, circulating blood, and maintaining body temperature, before any movement or exercise is counted. It's the foundation every calorie or macro target is built on top of.
BMR vs. TDEE — what's the difference?
BMR is your baseline at rest. Your Total Daily Energy Expenditure (TDEE) adds your daily activity, exercise and digestion on top of that baseline — TDEE is the number that actually tells you how many calories to eat to lose, maintain or gain weight. Use your BMR result as an input into our macro calculator to get your full TDEE and macro breakdown.
What affects your BMR
- Muscle mass — more muscle burns more calories at rest
- Age — BMR tends to decline gradually with age
- Sex, height and weight — larger body size generally means a higher BMR
- Genetics and hormone/thyroid health — see our thyroid coaching page if you suspect this is affecting you