BMR Calculator
Explore More Free Tools
Daily calorie needs based on activity level
| Activity Level | Calorie |
| Sedentary: little or no exercise | 1,405 |
| Exercise 1-3 times/week | 1,609 |
| Exercise 4-5 times/week | 1,715 |
| Daily exercise or intense exercise 3-4 times/week | 1,814 |
| Intense exercise 6-7 times/week | 2,019 |
| Very intense exercise daily, or physical job | 2,224 |
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
BMR Calculator
Understanding your body’s energy requirements is the foundation of any health, fitness, or weight management journey. That’s where our BMR calculator comes in.
This easy-to-use tool allows you to estimate your Basal Metabolic Rate (BMR)—the number of calories your body needs to perform essential functions at rest. Whether you’re looking to lose weight, maintain your current physique, or simply gain insight into your body’s needs, this comprehensive guide and calculator can help.
What Is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions such as breathing, circulation, cell production, and nutrient processing when you’re at complete rest. It does not account for physical activity—just the energy your body requires to function in its most basic state.
Knowing your BMR can help guide your nutritional intake and exercise routines more accurately. With our BMR calculator, you can gain a deeper understanding of your unique metabolic needs.
Why Use a BMR Calculator?
A BMR calculator provides an essential baseline from which you can build your daily calorie goals. Whether you’re aiming to lose fat, gain muscle, or maintain your current weight, knowing your Basal Metabolic Rate (BMR) ensures that your efforts are aligned with your body’s actual requirements.
Benefits of Using Our BMR Calculator:
Tailor your diet and fitness plan.
Avoid under or overeating.
Track your progress more accurately.
Create sustainable, long-term health strategies.
If you’re someone who’s often searched for a reliable BMR calculator NHS tool, our version offers an accessible and user-friendly alternative.
How Does the BMR Calculator Work?
Our BMR calculator is based on scientifically validated equations—the Mifflin-St Jeor formula being the most commonly used. This formula considers your:
Age
Gender
Height
Weight
By inputting these details, you can quickly get an estimate of how many calories your body uses each day just to function at rest. It’s a smarter way to understand your body than simply counting calories without knowing your Basal Metabolic Rate (BMR).
Want to know how to calculate BMR manually? Here’s the formula used:
Mifflin-St Jeor Formula:
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
However, to save time and increase accuracy, simply use our BMR calculator above.
Who Can Use the BMR Calculator?
The beauty of our BMR calculator is that it’s designed for everyone. Whether you’re a fitness enthusiast, someone managing weight loss or gain, or simply interested in understanding your body better, this tool is for you.
It is also suitable for:
Nutritionists and dietitians creating plans for clients
Health professionals offering advice on metabolic health
Individuals seeking a UK-specific tool like the BMR calculator NHS offers
Our version brings simplicity and clarity to the UK public looking for a reliable way to calculate my BMR.
BMR and Daily Caloric Needs
Your Basal Metabolic Rate (BMR) tells you how many calories you’d burn if you stayed in bed all day. But we all move around, work, exercise, and go about our lives. That’s why, after using the BMR calculator, it’s helpful to adjust the result based on your activity level:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise 1–3 days/week): BMR × 1.375
Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
Very active (hard exercise 6–7 days/week): BMR × 1.725
Super active (very hard exercise and physical job): BMR × 1.9
This gives you your Total Daily Energy Expenditure (TDEE), a more comprehensive figure to base your daily intake upon. It all starts with our BMR calculator.
Frequently Asked Questions
What is the difference between BMR and TDEE?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain vital functions. TDEE (Total Daily Energy Expenditure) includes all the energy you burn through daily activities and exercise. Our BMR calculator helps establish the foundation for calculating your TDEE.
Is this the same as the BMR calculator NHS uses?
While the BMR calculator NHS offers is typically embedded in broader weight management programmes, our calculator provides similar functionality with ease of use for anyone in the UK.
Can I use this calculator every day?
Yes. Your BMR may change if you experience significant changes in weight, age, or activity level. Re-checking every couple of months with our BMR calculator ensures you’re always in sync with your current metabolic rate.
How accurate is the BMR calculator?
While no online tool is 100% precise, the Mifflin-St Jeor formula used in our BMR calculator is one of the most accurate methods for estimating Basal Metabolic Rate (BMR) without lab testing.
Tips to Improve Your BMR
Although BMR is largely influenced by genetics and age, there are ways to slightly boost it:
Build Muscle: Muscle tissue burns more calories than fat.
Stay Active: Frequent movement helps keep metabolism elevated.
Eat Enough: Under-eating can lower your BMR over time.
Stay Hydrated: Water plays a crucial role in metabolic functions.
Using the BMR calculator is just the start—combine it with a healthy lifestyle for the best results.
Use the BMR Calculator for Better Health Goals
Rather than following random diet trends or fitness routines, use data from our BMR calculator to personalise your approach. Start with your Basal Metabolic Rate (BMR), then adjust according to your goals:
To lose weight: Consume fewer calories than your TDEE.
To gain weight: Eat more calories than your TDEE.
To maintain weight: Stay close to your TDEE.
You don’t need to ask “how to calculate BMR” anymore—our tool makes it simple.
Final Thoughts
Understanding your Basal Metabolic Rate (BMR) is a powerful step towards better health. Our BMR calculator makes the process simple and accessible to everyone in the UK. Whether you’re looking for a tool similar to the BMR calculator NHS provides or just trying to get a handle on your calorie needs, our solution fits the bill.
So the next time you ask, “Can I calculate my BMR quickly and accurately?”—know that you can, right here. Use our BMR calculator to make informed, confident decisions about your health and wellbeing.
Try the BMR Calculator Now
Get started with your wellness journey by using our BMR calculator today. No guesswork, no confusion—just a clear picture of your body’s needs.
Whether you want to calculate my BMR, understand how to calculate BMR, or compare with a BMR calculator NHS equivalent, our tool gives you results that are simple, trustworthy, and ready to support your lifestyle goals.
Disclaimer: All tools and calculators provided on New Rivag are intended for informational purposes only. While we strive for accuracy and relevance, we do not guarantee results or assume responsibility for any consequences arising from the use of these tools. Always consult a professional for personalised advice or fitting.