BMR & Metabolism Calculator

Calculate your Basal Metabolic Rate, daily calorie needs, and optimal macronutrient distribution.

Gender

BMR Formula

Age (years)

Weight (kg)

Height (cm)

1649

BMR (calories/day)

Mifflin St-Jeor

Formula Used

Most accurate for general population - developed in 1990, accounts for modern lifestyle changes

BMR: 1649 calories (energy at complete rest)

🧠 Your brain burns 20% of daily calories

Despite being only 2% of body weight

💪 Muscle burns 6x more than fat

10 cal/day per pound vs 2 cal/day per pound

🌡️ Shivering can triple your BMR

Cold exposure dramatically increases metabolism

☕ Caffeine boosts metabolism 3-11%

Effect lasts 1-3 hours after consumption

🔥 Protein has highest thermic effect

Burns 20-30% of calories during digestion

😴 You burn 500-800 calories while sleeping

Essential processes never stop working

📉 Metabolic adaptation is real

BMR can drop 15-40% during extreme dieting

🏃 NEAT varies 2000+ calories between people

Non-exercise activity thermogenesis differs hugely