Basal Metabolic Rate Weight Loss Calculator

Human energy expenditure and Basal Metabolic Rate proportion

Many people, especially, women always in look for BMR Calculator to determine how many calories they should shred or reduce every day. Your BMR is how much energy your body burns each day with no activity on your part. The calculator below takes into account the activity levels of your lifestyle which helps in your weight loss program. Hence, we call it a Basal Metabolic Rate Weight Loss Calculator.

It is difficult to determine your BMR with your day to day physical activity. You may a busy person or always doing some physical work. The level of daily activity varies from person to person. Hence we provided, you to select, your current activity levels in our BMR calculator. With your activity level, you will know what is your calorie requirements for a day. This helps a lot in planning your daily weight loss program as well.

What is Basal Metabolic Rate (BMR)?

BMR means the number of calories that your body burns in a day. This calculation on the condition that you are staying on your bed with no physical activities.

In other words, it is the minimum number of calories required for your vital body functions during 24 hours of the day. In this state, your body burns calories only for breathing, blood circulation, digesting, nutrient processing and cell production.

As you know, being inactive or being on the bed for the whole day is next to impossible. Therefore we have taken care of your lifestyle with the different levels of activities in our Basal Metabolic Rate Weight Loss Calculator. Our BMR calculator computes your basic calorie requirement (BMR) and the calorie requirement as per your lifestyle. Your daily calorie requirement information becomes very handy in your weight loss program.

Obesity and BMR

Obesity results from a positive imbalance between intake of energy and energy expenditure. Basal Metabolic Rate does determine the exact energy required to discharge all vital functions of your body when you are at rest. This is considered to be the largest contributor of calorie burn in your body. Therefore the BMR estimation is being used in deciding the target calorie intake in weight loss programs.

Use the Body Mass Index (BMI) Calculator to determine you are overweight or obese, to plan your calorie intake using BMR.

High Basal Metabolic Rate Is a Risk Factor for Mortality

A study carried out by the US National Library of Medicine reveals that high BMR reading is closely linked to a high mortality rate. HIgh BMR can also reflect poor health condition with age decline.

BMR Weight Loss Calculator Formulas

The BMR calculator below is based on the original Harris-Benedict Formula. This formula uses details of your gender, age, height, and weight to calculate the BMR. You are required to feed the calculator with these details to calculate your BMR. To be transparent, we are providing the formula used in the calculator right below.

This equation or formula helps to get you an almost accurate number of calories you burn daily(BMR). However, you need to note that this equation does not take into account the lean body mass. Due to this reason, a very musculin person and very overweight person tend to have an underestimated or overestimated BMR number respectively.

How to increase your calorie intake?

Look for high-calorie healthy foods. The foods that are high in nutrients and fiber content foods. Select foods according to your needs. For example:-

  • Fruits and Vegetables
  • Protein sources foods
  • Whole grains
  • Refined grains
  • Dairy products
  • Unsaturated and polyunsaturated foods

Never go behind the food such as chips, cookies, sugar-rich drinks and especially junk food.

Harris-Benedict Formula

Metric BMR Formula for Men and Women

  • For Men: BMR = 66.47 + (13.75 × weight in kg ) + ( 5.003 × height in cm ) − ( 6.755 × age in years )
  • For Women: BMR = 655.1 + ( 9.563 × weight in kg ) + ( 1.85 × height in cm ) − ( 4.676 × age in years )

Imperial BMR Formula for Men and Women

  • For Men: BMR = 66.47 + ( 6.24 × weight in pounds ) + ( 12.7 × height in inches ) − ( 6.755 × age in years )
  • For Women: BMR = 655.1 + ( 4.35 × weight in pounds ) + ( 4.7 × height in inches ) − ( 4.7 × age in years )

Your daily calorie requirement calculation by activity levels

LevelDescriptionDaily Calorie Requirement
(Little or no exercise)
BMR x 1.2
2Lightly Active
(Light exercise or 1 to 3 days/week of sports)
BMR x 1.375
3Moderately Active
(moderate exercises or 3 to 5 days/week of sports)
BMR x 1.55
4Very Active
(hard exercises or 6 to 7 days/week of sports or physical
BMR x 1.725
5Super Active
(very hard exercise or sport and physical job every day)
BMR x 1.9

Your BMR Calculator

Feed your age, height, weight, gender, and activity levels to calculate your BMR and daily calorie requirement.

Why do you want to know your BMR

You can use BMR to lose weight or maintain weight or even to gain weight. Knowing how many calories you burn every day, you can compute how calories you should consume. In simple words:

  • To maintain your present weight - Consume the same amount of calories (BMR)
  • To gain weight - Consume more calories than your BMR
  • For weight loss - Consume fewer calories than your BMR

In reality, people who are overweight are ones who mostly want to know their BMR. Then plan accordingly to consume fewer calories of their current BMR. The right way to lose weight is to reduce weight and increase muscles. (Its is worth mentioning avoid using laxatives for weight loss. There are better ways to lose weight by increasing your protien and reducing sugar intake).


Understanding your BMR is important to maintain a healthy lifestyle. BMR with your activity level and other factors let you know what amount of calories you are required consume everyday. This is to main your current weight. In case of increasig or losing weight use the BMR and decide on intake of calories.

It is a good start to know your current BMR and then decide how you want to go about it. To gain, maintain or lose weight.

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