Fitness Articles

BMR Calculator

Learn your BMR in three easy steps

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Your Basal Metabolic Rate (BMR) is a measure of the energy your body uses in normal, everyday functions, like digesting food, moving your lungs and pumping your heart.

This maintenance level is the minimum number of calories your body needs in order to function. Add this number to your calories burned through exercise and activity, and you get your total daily calorie expenditure. Now you know about how many calories you could eat without gaining weight.

The first step is finding out what your BMR is. Now, you could check in to one of those exclusive mountaintop clinics in northern Europe where they hook you up to the latest in beeping machines, jumping lights and squawking monitors. But that would take days and cost thousands and thousands of dollars.

Or you could do this simple worksheet.

If you know your height, weight, age and gender, you can easily calculate your own BMR. Just print up the worksheet and fill in your vital statistics:

BMR FOR WOMEN
FACTOR   ENTER   MULTIPLY BY   RESULT
WEIGHT
(enter one)
kg. ________ x 9.6 = _______
lb. ________ x 4.36

HEIGHT
(enter one)
cm. ________ x 1.8 = _______
in. ________ x 4.57

1. Add Height / Weight Results _______
AGE   ________ x 4.7 = _______

2. Subtract Age Result _______
  +       655
  YOUR BMR = _______



BMR FOR MEN
FACTOR   ENTER   MULTIPLY BY   RESULT
WEIGHT
(enter one)
kg. ________ x 13.7 = _______
lb. ________ x 6.23

HEIGHT
(enter one)
cm. ________ x 5 = _______
in. ________ x 12.7

1. Add Height / Weight Results _______
AGE   ________ x 6.8 = _______

2. Subtract Age Result _______
  + 66
  YOUR BMR = _______

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Member Comments

  • PS - I eat 6 or 7 times a day around 150cal each on average.
    If I eat more (around 250 cal in 1meal) I feel sick and bloated. - 8/5/2014 11:31:39 PM
  • I have an extremely low metabolic rate.
    I need to lose more than 100 lbs as soon as possible (health reasons)
    The doctor put me on appetite suppressant pills (1 a day)
    and told me to eat up to 1000 cal max a day.
    Why won't Sparkpeople let me enter those as a goal?
    They keep increasing it to between 1550 and 1900 cal a day.
    That is about DUBBLE of what I should actually eat a day,
    even with (mild) exercise, like stretching, yoga, pilates rebounder. - 8/5/2014 11:25:43 PM
  • So, my BMR is 1521, x1.2 is 1824.........my calorie range is 1200-1550 to lose. If I can't get it under my limit at least I'm almost always keeping my calories under 1800......and I'm losing nothing. At all. Wondering what the issue is.... - 4/27/2014 7:32:04 PM
  • POOKYRULES that's interesting! I bet that's why I'm losing at a higher range than SP recommends. I'm not an ex-athlete but I put on muscle easily. - 1/18/2014 6:51:33 PM
  • Nevermind- I was calculating it wrong. Don't know how to delete my comment! - 1/1/2014 5:55:41 PM
  • I am really confused by this. It is giving me about 900 yet sparkpeople says my absolute minimum calories is 1200? Does this work differently for those of us that are short? - 1/1/2014 5:53:38 PM
  • GAILMARIE760
    Does anyone ever answer the questions asked here? My BMR 1526.51 x1.2 1831.81 I workout aprox 600 calories a day 5 to 6days a week i have a differential of 500 to 1300 every day and still never lose weight. What is up with that? - 5/13/2013 10:56:17 PM
  • LGALLER
    Does spark calculate your bmr or just set it at the average for most people? I'm talking abt when you look at the calorie differential reports. Thanks! - 8/22/2012 6:27:13 PM
  • Beware-this calculation isn't any more accurate than a typical BMI chart because it doesn't take in account your body composition (how much muscle, fat, and water your body contains). I had my body composition calculated by a registered dietician and because my body fat is low for my weight (I'm an ex-athlete), I need to eat more calories than are typically allotted for my weight and height.

    If you feel like you are "starving" on your recommended amount of calories, I recommend getting your body composition tested. It doesn't cost that much. - 8/7/2012 5:19:34 PM
  • Oh, apologies for the typo; I meant "current". Oops! :p - 7/13/2012 5:29:12 AM
  • I gather that some people might not realize from the possibly confusing text that the result represents ONLY a completely baseline BMR. In other words, this BMR is for someone who is *lying down in bed all day and does absolutely nothing*. It is the minimum BMR needed to maintain a current weight with an activity level of almost zero.

    For a "sedentary lifestyle" that involves actually getting out of a bed and walking around, even if one doesn't exercise and mostly sits or stands (e.g.: desk job, watching TV from a couch, driving a car, whatever), the resulting BMR number above should be multiplied by 1.2.

    It might be useful to have the "sedentary lifestyle calculation" (x 1.2) added to the above calculation matrix, because I expect that many if not most of the people reading this page might not normally be lying around in bed 24/7.

    I would personally also add 4 words to the first sentence, for clarity:
    "Your Basal Metabolic Rate (BMR) is a measure of the energy your body uses AT ITS CURENT WEIGHT in normal, everyday functions, like digesting food, moving your lungs and pumping your heart."

    As mentioned elsewhere on this site (though apparently not here), BMR calculations are rough average estimates. People's actual individual metabolisms may vary. :) - 7/13/2012 5:27:27 AM
  • LIANHI
    I did the math and it comes out as 1911.39, Im confused about what this means. Will my body suffer if I eat less than that amout? I havent started excercizing regularly yet : ( - 1/17/2012 4:15:35 AM
  • Mine says 1474; it means I should eat less than 1000 calories a day or do A LOT of exercise to look at loosing a pound per week :s - 9/5/2011 12:51:38 PM
  • I did the numbers, per spark my BMR (at 1.2X to account for light daily activity) is 2075. By this calculator my BMR is 1721.19, multiplied by 1.2 it's 2065.428, that's pretty dead on Spark! For a loss of 2 lbs a week my goal for calories is 1370 to 1720. Without exercise I should still have a deficit, works for me :D - 8/5/2011 5:01:27 PM
  • The calculator says my BMR is 1224, but when I look at my daily calorie differential it says my BMR is over 1800...even accounting for light activity, 1224 x 1.2 is nowhere near 1800?? - 7/5/2011 9:28:39 PM
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