ganak.appBMR Calculator
Calculate your Basal Metabolic Rate (BMR) - the calories your body burns at complete rest. Uses Mifflin-St Jeor and Harris-Benedict equations for accurate results. Essential for weight loss, muscle gain, and nutrition planning. Find your daily calorie needs with activity level multipliers for sedentary to very active lifestyles.
Basal Metabolic Rate (Mifflin-St Jeor)
Total Daily Energy Expenditure
Calorie Goals
Compare all goal and pace options to find your ideal calorie target
| Scenario | Per Week | Daily Calories |
|---|---|---|
Aggressive | -0.75kg/wk | 1,721kcal |
Moderate | -0.50kg/wk | 1,996kcal |
Slow | -0.25kg/wk | 2,271kcal |
Maintain | 0kg/wk | 2,546kcal |
Slow | +0.25kg/wk | 2,821kcal |
Moderate | +0.50kg/wk | 3,096kcal |
Aggressive | +0.75kg/wk | 3,371kcal |
Visual Comparison
Click any bar to select. Reference line shows TDEE (maintenance).
Nutrition Breakdown
Suggested macronutrient distribution for balanced nutrition
Maintain Weight Daily Distribution
Protein
25%
Fats
25%
Carbs
50%
Formula Comparison
Compare different BMR calculation methods to see how they differ
Note: Katch-McArdle uses your body fat % and is often more accurate for very lean or muscular individuals.
Weight Change Impact
See how weight loss or gain affects your basal metabolic rate
What is BMR?
Understanding your body's resting energy expenditure
Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs while at rest for one day. Even when you are not moving, your body burns calories to perform functions that are sustaining life, such as:
- Breathing and respiration
- Circulating blood
- Controlling body temperature
- Cell growth and repair
- Brain and nerve function
For most people, BMR accounts for about 60% to 75% of total daily calorie expenditure. This is why it is the starting point for calculating your weight loss or weight gain goals.
BMR vs. TDEE
Key differences between resting and total calorie burn
It is important to know the difference:
- BMR (Basal Metabolic Rate): Calories burned at complete rest (coma-like state).
- TDEE (Total Daily Energy Expenditure): Calories burned in a normal day including walking, working, and exercise.
TDEE = BMR × Activity Factor
If you eat exactly your TDEE calories every day, your weight will stay the same (Maintenance). To lose weight, you must eat less than your TDEE (Calorie Deficit). To gain muscle/weight, you must eat more (Calorie Surplus).
Frequently Asked Questions
Common questions about basal metabolic rate and energy needs