BMR Calculator (Pounds & Inches)

This guide explains bmr calculator (pounds & inches) using widely referenced CDC and WHO standards. It is written as plain-language education to help you interpret your own measurements — not as a substitute for personalized medical advice.

What BMR is

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + s, where s is +5 for men and −161 for women. This Mifflin–St Jeor equation is the most validated modern formula.

Our calculator converts pounds and inches to metric for you before applying the formula.

From BMR to TDEE

Multiply BMR by an activity factor:

Sedentary (little or no exercise): BMR × 1.2
Lightly active (1–3 days/week): BMR × 1.375
Moderately active (3–5 days/week): BMR × 1.55
Very active (6–7 days/week): BMR × 1.725
Extra active (physical job + training): BMR × 1.9

Using it for goals

A moderate deficit (about 10–20% below TDEE) supports gradual fat loss; a small surplus supports muscle gain. Adjust against real results over weeks.

Try Our Free Calculators

Want to run the numbers yourself? Use these free tools:

BMI CalculatorCheck your BMI and weight category Body Fat CalculatorEstimate your body-fat percentage

Sources & medical disclaimer

This article summarizes publicly documented health references from the following official sources:

CDC — Body Mass Index (BMI) — CDC: https://www.cdc.gov/bmi/index.html
NIH (NHLBI) — Aim for a Healthy Weight — NHLBI, NIH: https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-weight
WHO — Obesity and overweight — WHO fact sheet: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

BMI, body-fat, and energy estimates are screening tools, not diagnoses. They do not replace individualized advice from a qualified healthcare professional. If you have questions about your health, please consult a clinician or registered dietitian.

Frequently Asked Questions

How is BMR different from TDEE?

BMR (Basal Metabolic Rate) is the energy your body needs to function at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus energy for physical activity, food digestion, and other daily processes. TDEE is typically 1.2-2.0 times your BMR depending on activity level.

Why does my BMR decrease with age?

BMR typically declines with age, primarily due to age-related loss of lean muscle mass (sarcopenia). Strength training can help preserve muscle mass and maintain BMR. Modern formulas such as Mifflin-St Jeor account for age.

Can I increase my TDEE without exercise?

Yes. Non-exercise activity thermogenesis (NEAT) includes calories burned from daily movements like walking, standing, and fidgeting. Increasing NEAT through lifestyle modifications can increase TDEE by 100-300 calories per day.

How often should I recalculate my TDEE?

Recalculate TDEE every 2-3 months or following significant weight changes (more than 5%). Changes in body composition, activity level, or age all affect metabolic rate.

Disclaimer: This article is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health provider with any questions about a medical condition.

BMR Calculator (Pounds & Inches) — 2026

What BMR is

From BMR to TDEE

Using it for goals

Try Our Free Calculators

Sources & medical disclaimer

Frequently Asked Questions

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