BMR Calculator - Find Your Basal Metabolic Rate

How to use this calculator

Choose metric or imperial units, whichever you are more comfortable with.
Enter your gender, age, weight, and height.
Click Calculate BMR to see your resting calorie burn per day.

This calculator uses the Harris-Benedict Revised formula to estimate your BMR from your age, sex, height, and weight.

Gender

Age (years)

Weight (kg)

Height (cm)

WEIGHT INSIDERweightinsider.com

Personal Report
5 November 2026

Weight Insider · Personal Report

Your BMR Report

Basal Metabolic Rate, calculated from your age, sex, height, and weight.

Report date: 5 November 2026 | Report ref: WI-BMR-20261105-001

Your inputs

Detail	Value
Age
Sex
Height
Weight
Unit system
Date calculated

Your BMR

kcal/day

Your BMR is the floor. Most people need more than this each day because they move, work, and exercise.

Your resting floor

Resting burn (BMR)Activity adds more

What this means

Your basal metabolic rate, or BMR, is the number of calories your body needs each day just to stay alive at rest. Even when you are sleeping, lying still, or sitting quietly, your body is working hard to keep your heart beating, your lungs breathing, your brain active, and your body temperature steady.

Many things can affect BMR, including muscle mass, age, activity, sleep, and food. Muscle tissue uses more energy at rest than fat tissue, so people with more muscle usually have a higher BMR at the same body weight. BMR often falls with age because muscle mass tends to fall and activity levels often drop.

Formula used: Harris-Benedict Revised. Men: 88.362 + 13.397 x kg + 4.799 x cm – 5.677 x age. Women: 447.593 + 9.247 x kg + 3.098 x cm – 4.330 x age.

Healthy range and your target

Measure	Value
Your BMR
Healthy range	No single range applies
First target

No single healthy range applies to BMR. Use your result with the related calculators below.

Next steps

Recheck in 2 to 3 weeks, same time of day, same scale.
Use the TDEE calculator to add activity to your BMR and find your total daily calorie need.
Read the practical weight loss guides on Weight Insider to plan your next steps.
Speak with a healthcare professional before starting a new diet or exercise plan if your result is well outside the healthy range or if you have a health condition.

Related tools and guides

TDEE Calculator: weightinsider.com/total-daily-energy-expenditure-tdee-calculator/
Calories Calculator: weightinsider.com/calories-calculator/
BMI Calculator: weightinsider.com/bmi-calculator/

This report is for general information only and is not medical advice, diagnosis, or treatment. It is based only on the numbers you entered. Speak with a healthcare professional before starting a diet, exercise, or weight plan, especially if you have a health condition, are pregnant, or take medication. Weight Insider does not store your result unless you ask us to email it to you.

Your basal metabolic rate, or BMR, is the number of calories your body needs each day just to stay alive at rest. Even when you are sleeping, lying still, or sitting quietly, your body is working hard. It keeps your heart beating, your lungs breathing, your brain active, and your body temperature steady. All of that work uses energy, and BMR is the best estimate of how much energy that basic work needs.

Our free BMR calculator gives you that number in seconds. It uses your age, sex, height, and weight to work out your daily resting calorie burn. This is the starting point for almost every weight plan, because you cannot set a sensible calorie target until you know what your body uses at rest. If you eat well below your BMR for a long time, you may feel tired and lose muscle as well as fat. If you eat well above it, and move very little, your body is likely to store the extra energy as fat.

This calculator is for anyone who wants to understand their calorie needs. It is useful for people starting weight loss, people trying to gain weight in a healthy way, and people who want to maintain their current weight. It is also useful for gym goers, runners, and anyone who tracks food or follows a meal plan. Knowing your BMR helps you see why two people of the same weight can need very different amounts of food. Age, height, sex, and muscle mass all change the result.

To use the calculator, enter your age, sex, height, and weight. The calculator will show your BMR in calories per day. That number is your resting burn only. It does not include walking, exercise, work, or daily activity. To get your full daily need, you need to add activity on top of BMR, which is where our TDEE calculator comes in. Think of BMR as the floor of your calorie needs, and TDEE as the total for a normal day.

Use your BMR as a guide for planning meals, not as a strict daily target to eat exactly. Most people need more than their BMR each day because they move, work, and exercise. A safe weight loss plan usually sits between BMR and TDEE, with a modest cut from your total daily burn. If you are unsure how big that cut should be, start small and check your progress after two or three weeks. Slow and steady results are easier to keep, and they protect your energy and your muscle.

Check your BMR now, note the number, and use it with the other calculators on Weight Insider to build a plan that fits your body and your life.

Frequently asked questions about BMR

What is BMR?

BMR is your basal metabolic rate. It is the number of calories your body burns at rest each day to keep basic functions such as breathing and heartbeat going.

What is the difference between BMR and TDEE?

BMR is your calorie burn at complete rest. TDEE is your total daily energy expenditure, which adds activity, exercise, and daily movement on top of BMR.

Should I eat exactly my BMR calories?

Usually no. Most people need more than their BMR because they move during the day. BMR is a floor, not a daily eating target for most people.

Does muscle increase BMR?

Yes. Muscle tissue uses more energy at rest than fat tissue, so people with more muscle usually have a higher BMR at the same body weight.

Why does BMR fall with age?

BMR often falls with age because muscle mass tends to fall and activity levels often drop. Staying active and doing strength work can help slow that change.

Related tools and guides

TDEE Calculator – Add your activity level to your BMR to find your total daily calorie needs.
Calories Calculator – Work out a daily calorie target for weight loss, maintenance, or gain.
BMI Calculator – Check your BMI alongside your BMR for a fuller picture.

This calculator is for general information only and is not medical advice. Speak with a healthcare professional before starting a diet or exercise plan.