Fitness Flash Report

Peak Performance, Peak Speed

⚡ BMR Calculator

Basal Metabolic Rate Calculator

Calculate your Basal Metabolic Rate (BMR) - the number of calories your body burns at rest to maintain basic physiological functions. Essential foundation for all nutrition and calorie planning.

🎯 Optional: Body Fat Percentage

💡 If known, enables more accurate Katch-McArdle calculation. Leave blank to use standard formulas.

Your BMR Results

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Calories burned at rest per day
This is your baseline energy requirement for basic body functions

Formula Comparison

Mifflin-St Jeor (Recommended)
Most accurate for general population
0 cal
Harris-Benedict (Revised)
Classic formula, slightly higher estimates
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Energy Expenditure at Rest

Brain & Nervous System 0 cal (20%)
Heart & Cardiovascular 0 cal (20%)
Liver & Kidneys 0 cal (20%)
Skeletal Muscle 0 cal (20%)
Other Organs 0 cal (20%)

Estimated Daily Calorie Needs (BMR × Activity)

Sedentary (little/no exercise) 0 cal
Lightly Active (1-3 days/week) 0 cal
Moderately Active (3-5 days/week) 0 cal
Very Active (6-7 days/week) 0 cal
Extremely Active (2x/day, intense) 0 cal

Understanding Your BMR

Basal Metabolic Rate (BMR) represents the minimum energy required to keep your body functioning at rest. This includes:

Factors Affecting BMR:

BMR Calculation Formulas
Mifflin-St Jeor Equation (Most Accurate):
Men: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161
Harris-Benedict Equation (Revised):
Men: BMR = 88.362 + (13.397 × weight_kg) + (4.799 × height_cm) - (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight_kg) + (3.098 × height_cm) - (4.330 × age)
Katch-McArdle Equation (Body Fat Required):
BMR = 370 + (21.6 × lean_body_mass_kg)
Where: Lean Body Mass = weight_kg × (1 - body_fat_percentage/100)