BMR Calculator
Calculate your Basal Metabolic Rate (BMR) to see how many calories your body needs daily at complete rest.
Men
| Age Range | Average BMR (Calories/Day) |
|---|---|
| 18–29 years | 1,700 – 2,000 |
| 30–39 years | 1,650 – 1,900 |
| 40–49 years | 1,600 – 1,850 |
| 50–59 years | 1,550 – 1,800 |
| 60+ years | 1,500 – 1,750 |
Women
| Age Range | Average BMR (Calories/Day) |
|---|---|
| 18–29 years | 1,400 – 1,650 |
| 30–39 years | 1,350 – 1,600 |
| 40–49 years | 1,300 – 1,550 |
| 50–59 years | 1,250 – 1,500 |
| 60+ years | 1,200 – 1,450 |
Estimated Daily Calorie Needs by Lifestyle
| Lifestyle Type | Men (Calories/Day) | Women (Calories/Day) | Description |
|---|---|---|---|
| Sedentary | 2,000–2,400 | 1,600–2,000 | Little or no exercise, mostly sitting or low movement during day |
| Lightly Active | 2,200–2,600 | 1,800–2,200 | Light exercise or daily activity 1–3 days/week |
| Moderately Active | 2,400–2,800 | 2,000–2,400 | Moderate exercise or physical work 3–5 days/week |
| Very Active | 2,800–3,000 | 2,200–2,800 | Hard exercise daily or physical job (e.g., construction, athlete) |
| Extra Active | 3,000–3,500 | 2,400–3,000 | Intense training, double workouts, or very heavy physical labor |
Why Calorie Needs Decrease with Age
As we age, our daily caloric needs naturally decrease due to changes in metabolism, body composition, and activity levels.
Muscle mass — which burns more calories at rest than fat — tends to decline over time, leading to a slower resting metabolic rate.
Additionally, many people experience reduced physical activity with age, further lowering overall energy requirements.
Understanding these changes can help you adjust your nutrition and fitness plans to maintain a healthy weight and support long-term wellness.
What is the value of measuring BMR?
Basal Metabolic Rate (BMR) tells you how many calories your body needs every day just to function at rest — breathing, circulating blood, basic organ function.
Understanding your BMR helps you create smarter nutrition and fitness plans because it forms the base of your total calorie needs.
Where do the BMR recommendations come from?
BMR calculations are based on the Mifflin-St Jeor Equation, a formula developed through scientific studies to estimate resting energy needs accurately.
It’s one of the most accepted methods used by nutritionists, trainers, and health professionals worldwide.
