BMR Calculator
Energy burned at complete rest, before any activity is counted.
BMR (kcal/day)
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At sedentary × 1.2
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At moderate × 1.55
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At very active × 1.725
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Worked example
BMR for a 75 kg, 175 cm, 30-year-old male is about 1,700 kcal — the energy the body uses staying alive and still, before walking to the kitchen.
BMR is the floor: the energy cost of breathing, circulation, cell turnover and thermoregulation at rest. It typically accounts for 60–70% of daily expenditure, which is why it dominates any weight-change plan.
Why BMR alone is not a target
Eating at BMR means a large deficit for anyone who moves at all. The maintenance figure — BMR times an activity factor — is the number to compare intake against.