Mr Calcu | Discover your ideal daily calories and reach your fitness goals faster with our simple BMR adjustment tool.

Easily calculate and fine-tune your BMR for weight loss or muscle gain. Take control of your health and feel empowered with our smart adjustment tool.

Basal Metabolic Rate Adjustment Description

What Is Basal Metabolic Rate (BMR)?

BMR is the minimum number of calories your body requires to support vital functions while at rest. These include:

• Breathing
• Circulation
• Cell production
• Temperature regulation
• Protein synthesis

BMR typically accounts for 60–75% of your daily energy expenditure.

How BMR Is Calculated

The Mifflin-St Jeor Equation is widely considered the most accurate for estimating BMR:

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161

Total Daily Energy Expenditure (TDEE):

TDEE = BMR × Activity Factor

Real-World Mini Case Studies

Case Study 1: Alex

• Age: 28, Male
• Weight: 75 kg, Height: 180 cm
• BMR = 10×75 + 6.25×180 - 5×28 + 5 = 1720 kcal/day
• Activity: Sedentary (×1.2)
• TDEE = 1720 × 1.2 = 2064 kcal/day

Case Study 2: Maria

• Age: 34, Female
• Weight: 65 kg, Height: 165 cm
• BMR = 10×65 + 6.25×165 - 5×34 - 161 = 1351 kcal/day
• Activity: Moderately Active (×1.55)
• TDEE = 1351 × 1.55 = 2094 kcal/day

Edge Case Considerations

• Athletes with Low Body Fat: May experience suppressed BMR due to hormonal adaptations.
• Obese Individuals: Estimates may be skewed. Adjusted body weight calculations may be more accurate.
• Elderly: Lower lean mass reduces BMR. Use appropriate multipliers.
• Pregnant/Lactating: Require significant calorie adjustments.
• Thyroid Disorders: Affect metabolic rate and should be evaluated clinically.

Learn more via Wikipedia or the EPA's BMR fact sheet.

Take the guesswork out of your health journey—use this calculator now and fuel your goals with precision!