BMR Calculator Pakistan
Calculate your Basal Metabolic Rate (BMR) — the calories your body burns at rest. Uses the accurate Mifflin-St Jeor equation, the gold standard for BMR calculation.
How to use this calculator
- Enter your weight in kilograms
- Enter your height in centimeters
- Enter your age
- Select your gender
- Click Calculate to see your daily BMR
Formula & method
Real-world examples
Frequently asked questions
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body burns at complete rest to maintain basic life functions: breathing, blood circulation, cell production, brain function, and body temperature. It accounts for 60-70% of your total daily calorie burn.
How is BMR different from TDEE?
BMR is calories burned at rest only. TDEE (Total Daily Energy Expenditure) = BMR + activity calories. TDEE is what you actually burn including walking, exercising, and digesting food. For weight management, use TDEE.
Why is BMR higher in men than women?
Men typically have more muscle mass and less body fat than women. Muscle burns more calories at rest. The Mifflin-St Jeor formula adds +5 for men and -161 for women to account for this metabolic difference.
Does BMR decrease with age?
Yes, BMR decreases approximately 1-2% per decade after age 20. This is due to muscle loss (sarcopenia) and metabolic slowdown. To counter this, maintain muscle through resistance training and adequate protein.
Can I increase my BMR?
Yes! Build muscle through weight training (muscle burns more calories), eat enough protein (digestion burns calories - thermic effect), stay hydrated, get quality sleep, and avoid crash diets (they slow metabolism).
Is the Mifflin-St Jeor formula accurate?
Yes, Mifflin-St Jeor is the most accurate BMR equation for general population — within 10% accuracy. Older Harris-Benedict formula tends to overestimate. For very athletic individuals, body fat percentage methods may be more accurate.
How many calories should I eat based on BMR?
Don't eat at BMR level — that's only resting needs. Multiply BMR by activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active), 1.9 (very active). Use TDEE Calculator for proper daily calorie needs.
Why is my BMR different from a friend's at same weight?
BMR depends on multiple factors: muscle mass (more = higher), age (younger = higher), gender (men higher), body composition, genetics, hormonal status (thyroid affects significantly), and environmental factors. Two people of same weight can have different BMRs.