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Kalkulačka základného metabolizmu (BMR)

BMR Calculator

Jednotky:

Pohlavie:

Vek

Weight (kg)

Height (cm)

Activity Level

What is BMR Calculator?

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Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic functions — breathing, circulation, cell repair, and temperature regulation. It accounts for 60–70% of total daily energy expenditure for most people.

Calkulon makes complex calculations simple — built for students and everyday problem-solvers.

How to BMR Calculator

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1Use the Mifflin-St Jeor equation (most accurate for most adults)
2Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
3Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
4Multiply BMR by an activity factor to get Total Daily Energy Expenditure (TDEE)
5Adjust TDEE by ±500 kcal/day for ~0.5 kg/week weight change

Worked Examples

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Example 1

Given:30-year-old woman, 65 kg, 165 cm

Výsledok:BMR ≈ 1,411 kcal/day

TDEE ≈ 1,941 kcal (moderately active)

Example 2

Given:35-year-old man, 80 kg, 180 cm

Výsledok:BMR ≈ 1,838 kcal/day

TDEE ≈ 2,849 kcal (very active)

Special Cases

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Mifflin vs Harris-Benedict

The Harris-Benedict equation (1919) was the original standard. The Mifflin-St Jeor equation (1990) is more accurate for modern populations, with an average error of ±10%.

Adaptive thermogenesis

Long-term caloric restriction lowers BMR as the body adapts. This is why weight loss plateaus occur — the body becomes more efficient at lower calorie intakes.

Activity Multipliers for TDEE

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Activity Level	Multiplier	Description
Sedentary	1.2	Desk job, little or no exercise
Lightly active	1.375	Light exercise 1–3 days/week
Moderately active	1.55	Moderate exercise 3–5 days/week
Very active	1.725	Hard exercise 6–7 days/week
Extra active	1.9	Very hard exercise + physical job

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Pro Tip

Muscle tissue burns roughly 6 kcal/lb per day at rest, compared to only 2 kcal/lb for fat tissue. Building muscle permanently raises your BMR.

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Did you know?

Your brain alone consumes about 20% of your BMR despite being only 2% of your body weight.

References

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Deep Dive

Read the full guide on how to use this calculator effectively

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