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Global BMR Calculator — Basal Metabolic Rate (SEO Optimized)
BMR

Global BMR Calculator

Evidence-based Basal Metabolic Rate calculator for all countries. Mobile-first, SEO-optimized, and chart-ready.

Calculate your BMR

No sliders. Works globally with metric/imperial units. Choose a formula and get your BMR. Activity is optional and used to visualize how BMR contributes to total daily energy.

Your results

Basal metabolic rate (BMR)
— kcal/day
Estimated TDEE (for context)
— kcal/day
Lean mass (for Katch)
— kg

3D doughnut chart

Percent labels show your BMR share vs. added activity calories (contextual TDEE estimate).

BMR calculator guide: Understand your basal metabolic rate

Your Basal Metabolic Rate is the energy your body needs at rest to power vital functions like breathing, circulation, and cell repair. It does not include daily movement or workouts. Knowing your BMR helps you set realistic calorie targets for maintenance, gentle weight loss, or lean muscle gain.

Which BMR formula should I use?

  • Mifflin–St Jeor: Widely used and reliable for most adults. Great default choice.
  • Harris–Benedict (revised): A classic option that performs similarly for many people.
  • Katch–McArdle: Uses your body fat % to compute BMR from lean mass; best if you have a reasonably accurate body fat estimate.

How to read your results

  • BMR: Baseline energy for vital functions. It’s not a daily intake target by itself.
  • Contextual TDEE: Your BMR multiplied by an activity factor to estimate total daily energy needs.
  • Adjusting intake: For steady change, many start 10–20% below TDEE for fat loss or 5–15% above for lean gain.

Practical tips for students and professionals

  • Plan ahead: Batch-cook simple meals around protein, vegetables, whole grains, and fruit.
  • Hydrate and move: Regular water intake and daily steps stabilize energy and appetite.
  • Strength training: 2–4 sessions per week help preserve or build muscle while dieting.
  • Recalculate: Update your numbers if weight, routine, or goals change.

Limitations & notes

  • Estimates: Equations can vary by individual. Track progress and fine-tune.
  • Body fat input: For Katch–McArdle, inaccurate body fat estimates can skew results.
  • Medical factors: Certain conditions, medications, or athletic training may warrant professional guidance.
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