BMR Calculator — Basal Metabolic Rate
Your BMR is the minimum calories your body needs to keep you alive. Enter your stats to see yours.
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This is what you burn doing nothing — breathing, circulating blood, and keeping organs running at complete rest.
Common questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep you alive — breathing, circulation, cell repair. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR. TDEE is always higher than BMR.
How can I increase my BMR?
The most effective way to increase BMR is to build muscle through resistance training. Each pound of muscle burns about 6 calories per day at rest, compared to 2 calories for fat. Staying well-hydrated, getting adequate sleep, and eating enough protein also help.
Does muscle increase BMR?
Yes. Muscle tissue is metabolically active and burns more calories at rest than fat tissue. This is why strength training is recommended for long-term metabolic health — more muscle means a higher BMR even when you are doing nothing.
How does metabolism change with aging?
BMR decreases by roughly 1-2% per decade after age 20, primarily due to loss of muscle mass (sarcopenia). Regular strength training and adequate protein intake can significantly slow this decline and maintain a healthy metabolic rate into older age.