BMR Calculator

Before starting out with a Meal plan, it is important that you understand what your optimum calorific intake should be. Whether you need to reduce your calories in order to lose weight or whether you need to take in extra calories to gain weight, you will need to know what your daily calorie intake should be.


For that you can use a BMR Calculator, calculate your BMR using the BMR Calculator below:

Calculate Your BMR
Age (in years):
Weight (in kgs):
Gender: Male   Female
Height: feet inches
Maintain your weight by consuming calories per day

What is BMR?

BMR is the abbreviation for basal metabolic rate. Your BMR is the number of calories that your body needs to be able to meet all of your basic body functions. Your body uses calories even when it is not exercising or moving. Your basic bodily functions burn up lots of calories even when you are resting. These include breathing, muscle repair, cell regeneration and renewal, temperature regulation, muscle contraction and nutrient processing. This process of your body burning calories is what you will know as your metabolism and it accounts for about 60% to 75% of your total energy needs depending on your levels of activity.


Unfortunately, as you age, your BMR falls meaning you have to reduce the number of calories you consume or you need to expend more energy. There are other factors that affect your BMR but are hard to take into account in the calculation. Hormones affect BMR, so menopause can make a big difference to your metabolic rate. Your muscle mass also makes a difference to your metabolic rate and anyone with a high muscle ratio will have a higher BMR.


How to Calculate your BMR?

When starting any meal plan or training programme, it is important to understand your requirements regarding calorific intake. BMR is the essential calculation that can help you with this before you start on healthy meal plans.  Although it is fairly easy to estimate your BMR there are many variables to be considered. The figure will vary between different people and it can be difficult to be completely accurate but with our BMR calculator, we can give you a good idea of what you should be having.


Our calculator is based on the Harris-Benedict equation. Ensure you are consistent by choosing either metric or imperial measurements.


Women use the following calculation:

655 + (9.6 x weight) + (1.8 x height) – (4.7 x age in years) = BMR


Men use the following calculation:

66+ (13.7 x weight) + (5 x height) – (6.8 x age in years) = BMR


Now, aren’t you glad we have a calculator here where you can just input the figures and it does the rest for you!


The Importance of BMR

If you want to achieve weight loss then you know that you need to achieve a calorie deficit. Alternatively, if you wish to gain weight then you need to achieve a calorie surplus. The thing you need to know is what that will look like for you because your calorie requirements vary depending on your age, weight and height.


You can only develop the right healthy meal plans if you know what your daily calorie goal is going to be. Knowing your BMR will help you to understand what your daily food goals will be and enable you to take control of your calorie intake and which home food delivery you go for in order to achieve your desired results.


What is a Good BMR?

The average BMR for a woman is about 1,400 calories, while for a man it’s about 1,800. However, it is not the BMR itself that indicates your health. It is more of a tool to help you to create weight loss meal plans or healthy eating plans such as keto meal plans or vegan meal plans. Ultimately, leading a healthy lifestyle by following a good meal plan and exercising what’s important.


Your BMR figure is the minimum amount of calories that your body needs for your body to function. It does not take into account any exercise or activity that you might undertake. You should not consume fewer calories than your BMR and you should also take into account any physical activity that you undertake.


BMR is particularly useful because it recognises the change in calorie requirements as you age. If you were to continue to eat the same food in your 50’s as you did in your 20’s then you will find yourself continually putting on weight.


You can offset your BMR by increasing your exercise as this will increase your total energy expenditure (BMR + energy from activity).

You can also choose food in your healthy meal plans that actually increase the number of calories burned during the digestion process. Protein has the highest impact on digestion and therefore burns more calories than consuming either carbohydrates or fats. Lean protein can be found in chicken, turkey and chickpeas as well as quinoa.


Can I Increase My BMR?

Unfortunately, as your BMR is based on your weight, height and age there is nothing you can do to change the BMR figure other than lose weight. Increasing the amount you exercise will increase your overall energy expenditure and help you to reach a calorie deficit. But, the main way to lose weight will be to reduce your calorie intake. The easiest way to do this will be to follow one of the weight loss meal plans featured on our site, which will focus on foods that are healthy and help you to feel satisfied with a lower calorie intake.