Free BMR Calculator
& Resting Energy Tool
Discover the exact number of calories your body burns at rest. Use this accurate BMR calculator as the baseline for your nutrition plan, then track your daily intake easily in the KiloTrack app.
BMR Calculator
This is an estimate of your daily calorie needs. BMR is what your body burns at rest, while TDEE includes your activity level.
Understanding Basal Metabolic Rate
Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to perform basic life-sustaining functions at rest, such as breathing and circulation.
We use the clinically validated Mifflin-St Jeor equation, widely considered the most accurate standard, to determine your BMR based on your age, sex, height, and weight.
Once you know your BMR, you can apply an activity multiplier to find your total daily needs. The KiloTrack app will auto-calculate your daily calorie limit for losing, maintaining, or gaining weight based on your profile.
Why Knowing Your BMR Matters
The absolute foundation of your nutrition journey
The Absolute Minimum
Your BMR is your baseline. It shows the minimum energy your body requires just to exist. It is generally not recommended to eat below this number.
Accurate Goal Setting
Whether you want to lose, maintain, or gain weight, your BMR is the starting point for calculating your total daily calorie limit.
Better Macro Planning
Once your foundational calorie needs are set, you can accurately distribute your macros to suit your specific diet goals.
From BMR to Daily Targets
Your BMR is just step one. By factoring in your activity level, you get your Total Daily Energy Expenditure (TDEE). From there, you can set diet flexibility options like Keto, Vegan, or Balanced. Once you have your numbers, enter them into the KiloTrack app to track your daily progress.
Track your baseline and beyond with KiloTrack
The Privacy-First Calorie & Habit Tracker
Start your transformation
You know your BMR. Now get the ultimate tool to track your nutrition and habits. Download KiloTrack for free.
Common Questions about BMR & Tracking
Learn what BMR means and how KiloTrack helps you use this data effectively.
Our calculator uses the Mifflin-St Jeor equation. Studies show it is highly accurate for estimating resting metabolism. Our app uses this same reliable formula to set your baseline before applying activity multipliers.
BMR (Basal Metabolic Rate) is the amount of calories you burn completely at rest. TDEE (Total Daily Energy Expenditure) includes your BMR plus the calories you burn through daily movement and exercise.
Generally, no. Your BMR is the minimum your body needs to function. To lose weight safely, you should calculate your TDEE and create a safe deficit from that number, not your BMR.
No. KiloTrack is purely a tracker and logger; we calculate numbers only and do not provide meal plans or diet advice.
Yes, our core model is Freemium. You can use the core food diary, water tracker, and offline features for free. We also offer a Premium tier for advanced AI features.
Yes! KiloTrack features a Hybrid Offline Architecture. The diary, history, and analytics work entirely offline, making it perfect for gyms or travel.
No. KiloTrack is privacy-first with no account required. Both this calculator and the app prioritize your data privacy.
Yes. KiloTrack offers advanced targets for Vitamins, Minerals, Sugar, Fiber, and Saturated Fat, along with flexible macro ratio settings.