Basal metabolic rate (BMR) calculator

Basal Metabolic Rate (BMR) Calculator

BMR is energy burned at rest. It varies with age, sex, height, and weight and anchors daily calorie planning for loss, gain, or maintenance.

DiyetisyenPRO calculates BMR with Mifflin-St Jeor, then TDEE by activity level and safe deficit or surplus targets.

Why BMR Matters

Basic functions—breathing, circulation, digestion, cell turnover—need constant fuel. Eating far below BMR for long periods can slow metabolism; eating far above drives weight gain.

What the DiyetisyenPRO BMR Tool Provides

• BMR: Minimum daily calories at rest via Mifflin-St Jeor.
• TDEE: Total daily energy from sedentary through extra active multipliers.
• Weight loss target: About 500 kcal deficit for ~0.5 kg/week.
• Weight gain target: About 500 kcal surplus for controlled gain.
• Age notices: Under 18 and over 65 may need different interpretation.
• Dietitian link: Find personalized nutrition support on DiyetisyenPRO.

Activity Levels

• Sedentary: Desk work, little 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
• Extra active: Twice-daily training or heavy labor — BMR × 1.9

Using Your Results

BMR and TDEE are starting points. Muscle mass, hormones, thyroid function, medications, and chronic illness can shift real needs.

Book a dietitian through DiyetisyenPRO for a plan built around your body and lifestyle—not generic formulas alone.