BMR Calculator
Your Basal Metabolic Rate (BMR) is the number of calories your body burns each day at complete rest, without needing to heat up or cool down, and in a post-absorptive state (not digesting food, usually after ~12 hours of fasting). It reflects the minimum energy required to keep you alive—supporting vital functions such as breathing, circulation, and maintaining body temperature.
The calculator below provides an estimate of your BMR using general factors. To get an accurate BMR calculation, you will need to book in a DEXA scan. You can book your scan online using the button below.
Activity Level
Activity Level Guide
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Sedentary: Little or no exercise.
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Light: 1–3 days/week of exercise (15–30 min elevated heart rate).
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Moderate: 4–5 days/week of exercise (45–60 min elevated heart rate).
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Active: Daily exercise or intense activity 3–4 days/week.
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Very Active: 6–7 days/week of intense activity.
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Extra Active: 2+ hrs/day of intense activity or physical job.
Your Results
BMR: -
Maintenance (TDEE): -
Recomposition / light cut: -
Fat Loss (~15% deficit): -
Lean Muscle Gain (~10% surplus): -