Zana ya Bure
Kikokotoo cha BMR
Hesabu ni kalori ngapi mwili wako unachoma kila siku wakati wa kupumzika. BMR yako ndiyo mahali pa kuanzia kwa mpango wowote wa lishe.
BMR Calculator
Sex
Your Basal Metabolic Rate
1699
Mifflin-St Jeor Equation
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (men) / − 161 (women) Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. Knowing your BMR is the foundation for calculating how many calories you need to eat to lose, maintain, or gain weight.
How to Use This Calculator
1
Select your sex (male or female) — this affects the calculation because of differences in body composition.
2
Enter your age in years.
3
Enter your weight in kilograms.
4
Enter your height in centimeters.
5
Your BMR result updates instantly — no button needed.
How BMR Works
Basal Metabolic Rate represents the minimum energy your body needs to function while at complete rest. It accounts for roughly 60-75% of your total daily energy expenditure.
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate BMR formula for most people. It was developed in 1990 and is now the standard recommended by the Academy of Nutrition and Dietetics.
The Mifflin-St Jeor Formula
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
The difference between male and female formulas reflects the typically higher lean body mass in men.
BMR vs TDEE
BMR is your resting calorie burn. Your Total Daily Energy Expenditure (TDEE) adds physical activity on top of BMR. To estimate TDEE, multiply your BMR by an activity factor: sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), or extremely active (1.9).
What Affects Your BMR
Several factors influence your BMR beyond age, weight, height, and sex: muscle mass (more muscle = higher BMR), genetics, hormonal balance, and even ambient temperature. Regular strength training can increase your BMR over time by building lean muscle.
BMR Calculator for Personal Trainers
As a personal trainer, understanding your client's BMR is the first step to creating effective nutrition plans. Use this calculator during client assessments to establish a calorie baseline, then adjust based on their activity level and goals.
With Gymkee, you can build personalized meal plans and track your clients' nutrition progress — all from one app that your clients actually use.
Maswali Yanayoulizwa Mara Kwa Mara
How accurate is this BMR calculator?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, with an accuracy of about ±10%. Individual results may vary based on body composition, genetics, and hormonal factors.
Is BMR the same as TDEE?
No. BMR is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus all physical activity. TDEE is always higher than BMR.
Why is my BMR different from my friend's?
BMR depends on age, weight, height, sex, and body composition. Two people of the same weight can have very different BMRs if one has more muscle mass. Muscle tissue burns more calories at rest than fat tissue.
Should I eat below my BMR to lose weight?
Eating below your BMR is generally not recommended. Your BMR represents the minimum energy your body needs for basic functions. For safe weight loss, create a moderate calorie deficit below your TDEE, not your BMR.
Does exercise increase my BMR?
Regular strength training can increase your BMR over time by building lean muscle mass. Each kilogram of muscle burns approximately 13 calories per day at rest, compared to about 4.5 calories per kilogram of fat.
How often should I recalculate my BMR?
Recalculate your BMR whenever your weight changes significantly (5+ kg), after major body composition changes, or every few months if you're on a structured training and nutrition program.
Unda mipango ya lishe ya kibinafsi kwa wateja wako
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