BMR Calculator

Calculate your Basal Metabolic Rate and daily calorie needs

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BMR (calories/day)
Sedentary (little/no exercise) 0 cal
Light activity (1-3 days/week) 0 cal
Moderate activity (3-5 days/week) 0 cal
High activity (6-7 days/week) 0 cal
Very high activity (2x/day) 0 cal

BMR Formula Comparison

Formula BMR Result Accuracy Best For
Mifflin-St Jeor - Most accurate General population
Harris-Benedict - Good Historical reference
Katch-McArdle - Very accurate Lean individuals

Metabolism Boosting Tips

  • Build muscle mass through strength training - muscle burns more calories at rest
  • Stay hydrated - dehydration can slow your metabolism
  • Eat protein with every meal - it has a higher thermic effect
  • Get adequate sleep - poor sleep can disrupt metabolic hormones
  • Don't skip meals - this can slow your metabolism
  • Include spicy foods - they can temporarily boost metabolism
  • Drink green tea - it contains metabolism-boosting compounds
  • Stay active throughout the day - even small movements help