BMR Calculator Pakistan
Calculate your Basal Metabolic Rate (BMR) — the calories your body burns at rest. Uses the Mifflin-St Jeor formula and adjusts for activity level to show your daily calorie needs for weight loss, maintenance, or gain.
Introduction
Understanding how many calories your body needs is the foundation of any weight management plan. Your Basal Metabolic Rate (BMR) is the number of calories your body burns just to stay alive — breathing, circulating blood, and maintaining body temperature. Once you know your BMR, you can adjust for activity to find your Total Daily Energy Expenditure (TDEE), which tells you how many calories to eat to lose, maintain, or gain weight.
What is this calculator?
The BMR Calculator Pakistan computes your Basal Metabolic Rate using the Mifflin-St Jeor equation, one of the most accurate formulas available. It then multiplies by an activity factor to calculate your Total Daily Energy Expenditure (TDEE). It also shows calorie targets for weight loss and weight gain.
Formula
For Men： BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For Women： BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
TDEE = BMR × Activity Factor
- Sedentary (little/no exercise): 1.2
- Light exercise (1-3 days/week): 1.375
- Moderate exercise (3-5 days/week): 1.55
- Heavy exercise (6-7 days/week): 1.725
- Very heavy exercise (athlete): 1.9
How to use the calculator
- Select your gender.
- Enter your age, height (cm), and weight (kg).
- Select your activity level.
- Click Calculate BMR.
Practical Pakistan-specific example
Example： 30-year-old man, 175 cm, 80 kg, moderate exercise
- BMR = (10 × 80) + (6.25 × 175) − (5 × 30) + 5 = 800 + 1,093.75 − 150 + 5 = 1,748.75 calories/day
- TDEE = 1,748.75 × 1.55 = 2,710 calories/day
- For weight loss: 2,710 − 500 = 2,210 calories/day
- For weight gain: 2,710 + 500 = 3,210 calories/day
Factors affecting the result
- Muscle mass： More muscle increases BMR.
- Age： BMR decreases with age.
- Gender： Men typically have higher BMR than women.
- Climate： Extreme temperatures can affect calorie needs.
- Diet： Crash dieting can slow metabolism.
Common mistakes
- Confusing BMR with TDEE.
- Overestimating activity level.
- Not adjusting calorie intake as weight changes.
- Ignoring macronutrient quality while focusing only on calories.
Disclaimer
This calculator provides an estimate based on standard formulas. Individual calorie needs vary. Consult a doctor or nutritionist before starting any weight management programme.