BMR Calculator: Our Best, Most Accurate BMR Calculator [Free] (2024)

We think this is our best BMR Calculator ever. It may be the most accurate BMR Calculator with body fat online. It's designed to help you work out how many calories your body burns to maintain life, which includes all the basic bodily functions. It does not account for sleeping, moving, eating, exercising, and other activties you do. It's just the most basic level of life.

Try our Accurate TDEE Calculator to get your Total Daily Energy Expenditure.

Atlas Says: BMR is a great calculation when working out a minimum number of calories your body needs which is ideal for your fitness and nutrition plan. Never eat fewer calories than your BMR as it's the minimum for a healthy functioning body.

BMR vs TDEE?

Your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure), differ slightly in that your TDEE calculation is your BMR plus all of your daily activities including sleeping, walking, working, exercising, eating, etc.

Atlas Says: Try our TDEE Calculator to discover how many calories you burn in a day.

What formulas do you use to work out BMR?

There are two formula's we use in this accurare Basal Metabolic Calculator, they are: Mifflin-St Jeor and Katch-McArdle. If you include body fat percentage then the calculator uses the accurate Katch-McArdle formula. However, if you do not add your body fat percentage, then the calculator falls back to using the Mifflin-St Jeor formula (which is still very accurate). This formula excludes the activity level factor usually included in the above formulas to provide an accurate BMR calculation.

Mifflin-St Jeor Formula

Male = ( 10 x Weight in KGs ) + ( 6.25 x Height in CMs ) - ( 5 x Age ) + 5
Female = ( 10 x Weight in KGs ) + ( 6.25 x Height in CMs ) - ( 5 x Age ) - 161

Katch-McArdle Formula

Male & Female = 370 + ( 21.6 x ( Weight in KGs - (Body Fat % x Weight in KGs) ) )

Atlas Says: These formulas give an estimation of the number of calories your body burns staying alive. It's best to say that there is a margin of error of 10%, so regularly check and tweak to provide better results.

BMR Calculations and why calculating BMR is important

The single most important reason for calculating BMR is to do with accurately estimating how many calories your body requires depending on your own personal body composition - with the exclusion of your daily active levels.

Once you have this number, then you can use it as the backbone for your training and nutrition goals when you factor in your daily activity levels.

Calculating BMR for fat loss. If you are trying to reduce the amount of body fat then you will require a deficit against your BMR calculation. For the example of calculating BMR for fat loss, if your BMR is 2000 calories + daily activity level calories of 500, then a 10% calorie deficit will mean that you need to roughly eat 2250 calories a day to ensure you are in caloric deficit. The 10% deficit used here is a manageable deficit, a deficit of between 10% to 20% is recommended for reducing body fat - too many calories will also mean muscle loss.

Calculating BMR for muscle gain. Conversly if you are trying to gain muscle then you will require a calorie surplus against your BMR calculation. For the example of calculating BMR for muscle gain, if your BMR is 2000 calories + daily activity level calories of 500, then a 10% calorie surplus will mean that you need to roughly eat 2750 calories a day to ensure you are in caloric surplus. The 10% surplus used here is a manageable surplus, a surplus of between 10% to 20% is recommended for muscle gain- too many calories will also mean fat gain.

Please also note that these BMR calcualtion examples are when combining nutrition with resistance and cardio training for maximum benefit + don't forget your BMR does not include the calories you burn through your daily activity.

Atlas Says: BMR calulations are the backbone for fat loss, muscle gain, and weight maintenance. What is measured, can be improved.

Why should you use our best, most accurate BMR Calculator for free?

We have been working hard to bring you our best, most accurate BMR Calculator in this latest version of Atlas. Cue the sales pitch...but it's free.

It's really important that our BMR Calculator is not just accurate but also better than any other on the entire web. We may just have done exactly that!

Below are some great reasons we think you should use our BMR Calculator over any of those other inferior calculators online.

BMR Calculator: Our Best, Most Accurate BMR Calculator [Free] (1) 100% Completely Free - You heard it right, our BMR Calculator is completely free to use now and forever.

BMR Calculator: Our Best, Most Accurate BMR Calculator [Free] (2) Absolutely No Sign Up Forms - We don't want your data. Not your email address, not your name, address, or even your credit card details.

BMR Calculator: Our Best, Most Accurate BMR Calculator [Free] (3) Instant Online Body Insights - Unlike some of the other fitness calculators we show your results instantly online. Get instant access to your BMR Calculator results.

BMR Calculator: Our Best, Most Accurate BMR Calculator [Free] (4) Accurate BMR Calculator - Because we think this is our best BMR Calculator it has to be super accurate, so we did just that and made it so.

BMR Calculator: Our Best, Most Accurate BMR Calculator [Free] (5) Privacy Friendly - As we don't ask you to sign up or for any of your personal details, our tool is privacy friendly.

BMR Calculator: Our Best, Most Accurate BMR Calculator [Free] (2024)

FAQs

What is the most reliable BMR calculator? ›

Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.

How to calculate BMR correctly? ›

Calculate Basal Metabolic Rate

Your basal metabolism rate is produced through the following basal metablic rate formula: Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

What is a good BMR for weight loss? ›

While a 1500 BMR for women and 2000 for men is believed to be fairly standard, it doesn't mean that is a good BMR number. That's because your BMR number is based upon your weight, height, sex, and age, the combination of those factors are unique to you alone.

Will I lose weight if I eat my BMR? ›

Will You Lose Weight if You Eat Your BMR? Short answer: yes, but it's not sustainable. Remember, your BMR is just the number of calories your body burns at rest and does not account for the calories you need to walk, talk, exercise, etc.

What is a healthy BMR score? ›

Your BMR score is a number which refers to how many calories you burn at rest. Most people's BMR is between 1000 – 2000. This means that they need to take in between 1000 – 2000 calories each day to fuel their basic functions while in a resting state.

Is BMR 1200 too low? ›

Full stop. Research shows that the average woman aged 20 to 60 burns about 2,000 calories a day. So even if you're aiming for 1,200 as part of a weight loss regimen, you're going way too low — especially if you're active.

How can I lose weight if my BMR is 1400? ›

How Many Calories Should I Eat Daily to Lose Weight? For example, if your BMR is 1,400 (the average for American women) and you are moderately active, your AMR would be 2,170 (1,400 x 1.55). Since a pound of fat is equal to 3,500 calories, you would need to cut 500 calories per day to lose a pound per week.

Is your BMR higher if you are overweight? ›

If you have a slow metabolism or slow BMR, your body needs fewer calories to keep it going. A fast metabolism does not necessarily lead to thinness. In fact, studies show that people with overweight/obesity often have fast metabolisms. Their bodies need more energy to keep basic body functions going.

How many calories do 10,000 steps burn? ›

How many calories do 10,000 steps burn? Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says.

What is a normal basal metabolic rate for a woman? ›

An average man has a BMR of around 7,100 kJ per day, while an average woman has a BMR of around 5,900 kJ per day. Energy expenditure is continuous, but the rate varies throughout the day. The rate of energy expenditure is usually lowest in the early morning.

How many calories should I eat if my BMR is 1500 to lose weight? ›

At a baseline, knowing your BMR provides a caloric goal your body needs to perform basic functions. For example, a BMR of 1,500 means you need to consume at least 1,500 calories to help your body work efficiently. This knowledge is important if you plan to gain, lose or remain the same weight.

Is it better to have a high or low BMR? ›

A higher BMR means you need to burn more calories to sustain yourself throughout the day. A lower BMR means your metabolism is slower. Ultimately, leading a healthy lifestyle, exercising, and eating well is what's important,” said Trentacosta.

Will I lose weight if I eat 100 calories over my BMR? ›

So if you are eating only 100 calories more than your BMR, you have nothing to worry about because you are already burning those 100 calories. (Unless you are very old and very small.) In fact, you will probably lose weight just burning 100 calories above your BMR.

What is the strongest predictor of BMR? ›

Fat-free mass is the best predictor of measured BMR.

When to use Mifflin-St. Jeor vs. Harris Benedict? ›

The most widely-used equation for estimating REE is the Harris–Benedict equation (HB) [6–7]. Following the recommendations of the American Dietetic Association (ADA) [8] the Mifflin–St Jeor (MSJ) equation is more reliable, especially in obesity [9].

What is the most accurate measure of metabolism? ›

There are two common metabolic rate measures: the basal metabolic rate (BMR) and the resting metabolic rate (RMR). The most accurate way of measuring either rate is by using a process called calorimetry.

Is Mifflin-St. Jeor accurate? ›

The Mifflin-St Jeor equation is considered the most reliable in predicting Basal Metabolic Rate (BMR) among obese and non-obese individuals. Nutrition professionals must have an in-depth understanding of this topic because it is commonly used to calculate energy expenditure and caloric needs.

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