Metabolic Rate Calculator

Gender

Age (years)

Weight

Height

Activity Level

Calculation Formula

Your Metabolic Rate Results

Basal Metabolic Rate (BMR)

0

Calories per day at rest

Total Daily Energy Expenditure (TDEE)

0

Calories per day with activity

Energy Expenditure Breakdown

Detailed Results

Metric	Value	Description
BMR (Mifflin-St Jeor)	-	Calories burned at complete rest
BMR (Harris-Benedict)	-	Original BMR calculation formula
TDEE	-	Total calories burned per day
Activity Level	-	Your selected activity multiplier

Understanding Metabolic Rate

Your metabolic rate represents the number of calories your body burns to maintain basic physiological functions. Understanding this can help you manage weight, plan nutrition, and optimize fitness goals.

What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest. It accounts for approximately 60-75% of your total daily energy expenditure.

What is Total Daily Energy Expenditure (TDEE)?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including BMR, physical activity, and the thermic effect of food (calories burned during digestion).

Metabolic Rate Formulas

Our calculator uses two scientifically validated formulas:

Mifflin-St Jeor Equation (Recommended):
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

Harris-Benedict Equation (Original):
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

Practical Example

Consider a 35-year-old woman who weighs 68 kg (150 lbs) and is 165 cm (5'5") tall. Using the Mifflin-St Jeor formula:

BMR = (10 × 68) + (6.25 × 165) - (5 × 35) - 161 = 680 + 1031.25 - 175 - 161 = 1,375 calories/day

If she exercises moderately 3-5 days per week (activity multiplier 1.55), her TDEE would be approximately 1,375 × 1.55 = 2,131 calories/day.

Disclaimer: These calculations provide estimates for informational purposes only. Individual metabolic rates vary based on genetics, body composition, and other factors. Consult with healthcare professionals before making significant dietary or exercise changes.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest, while TDEE (Total Daily Energy Expenditure) includes all calories burned through activity and digestion. TDEE is typically higher than BMR.

The Mifflin-St Jeor equation is generally considered more accurate for most people today, as it was developed more recently. The Harris-Benedict equation tends to overestimate BMR, especially in obese individuals.

Building muscle through strength training, staying hydrated, getting enough sleep, and eating protein-rich foods can help increase your metabolic rate. High-intensity interval training (HIIT) can also boost metabolism.

Metabolism naturally slows with age due to hormonal changes and loss of muscle mass. After age 30, metabolism decreases by about 1-2% per decade, which is why maintaining muscle through exercise becomes increasingly important.

Online calculators provide estimates based on population averages. For precise measurements, clinical tests like indirect calorimetry are needed. However, these calculators offer a good starting point for most people's weight management goals.

Activity Level Guide

Sedentary (1.2)
Little or no exercise, desk job
Lightly Active (1.375)
Light exercise 1-3 days/week
Moderately Active (1.55)
Moderate exercise 3-5 days/week
Very Active (1.725)
Hard exercise 6-7 days/week
Extremely Active (1.9)
Very hard exercise, physical job

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