Calculate your Basal Metabolic Rate to determine your daily calorie needs at rest. Get personalized recommendations for weight management.
Muscle tissue burns more calories at rest than fat tissue. Higher muscle mass increases your BMR significantly.
Metabolism naturally slows with age. BMR decreases by about 1-2% per decade after age 20 due to muscle loss.
Men typically have higher BMR than women due to greater muscle mass and larger body size on average.
Larger bodies require more energy to function. Taller people and those with larger frames have higher BMR.
Some people inherit a faster metabolism. Genetic factors can account for variations in BMR between individuals.
Thyroid hormones primarily regulate metabolism. Imbalances can significantly increase or decrease BMR.
| Age Group | Gender | Average Weight | Average Height | Average BMR | Activity Level |
|---|---|---|---|---|---|
| 20-30 years | Male | 75 kg (165 lbs) | 178 cm (5'10") | 1,750 kcal | Moderately Active |
| 20-30 years | Female | 65 kg (143 lbs) | 163 cm (5'4") | 1,450 kcal | Moderately Active |
| 30-40 years | Male | 80 kg (176 lbs) | 178 cm (5'10") | 1,700 kcal | Lightly Active |
| 30-40 years | Female | 68 kg (150 lbs) | 163 cm (5'4") | 1,400 kcal | Lightly Active |
| 40-50 years | Male | 85 kg (187 lbs) | 178 cm (5'10") | 1,650 kcal | Sedentary |
| 40-50 years | Female | 72 kg (159 lbs) | 163 cm (5'4") | 1,350 kcal | Sedentary |
| 50+ years | Male | 82 kg (181 lbs) | 175 cm (5'9") | 1,550 kcal | Sedentary |
| 50+ years | Female | 70 kg (154 lbs) | 160 cm (5'3") | 1,300 kcal | Sedentary |
Strength training increases muscle mass, which burns more calories at rest. Each pound of muscle burns about 6 calories/day at rest.
Protein has a higher thermic effect than carbs or fat, meaning your body burns more calories digesting it. Aim for 0.8-1g per pound of body weight.
Drinking water can temporarily boost metabolism by 24-30% for about an hour. Cold water may have a greater effect as your body uses energy to heat it.
HIIT workouts create an "afterburn" effect where your body continues to burn calories at an elevated rate for hours after exercise.
Green tea contains caffeine and catechins that may boost metabolism by 4-5% and increase fat burning by 10-17%.
Sleep deprivation can slow metabolism and increase appetite hormones. Aim for 7-9 hours of quality sleep per night.
Calculate using different BMR formulas including Mifflin-St Jeor, Harris-Benedict (original and revised), and Katch-McArdle.
Get comprehensive results including BMR, TDEE, weight management calories, and calories by activity level.
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