Calculate your basal metabolic rate (BMR). Enter your gender, height, and weight to determine how many calories you burn at rest every day.
Your Basal Metabolic Rate is the rate at which the human body burns energy at rest. This does not take into account exercise throughout the day. The following formula, known as the Mifflin St Jeor Equation was developed through years of study and evidence.
The following BMR calculator will evaluate your basal metabolic rate based on you age, weight, height and gender. Your BMR can vary depending on the amount of lean body mass you have, but this equation is typically accurate to 5% of your actual BMR
Since BMR doesn’t take into account activity level, if you are trying to lose weight, it may be better to use a calorie calculator that takes into account your exercise. It does this by using a factor to multiply your BMR by a constant that relates to your exercise.
Want to increase your BMR?
The jury is still out on the specifics, but aerobic exercise will NOT increase your BMR. Of course exercising will burn calories in itself, but it won’t increase your resting calories burned. (It may even decrease it, although this is not necessarily a bad thing).
Anaerobic exercise, or weight training may actually increase your BMR. This is because BMR is slightly dependent on lean mass vs wet mass. That is muscle versus all other mass. That is because muscles burn calories even at rest. With that said, even a large increase in muscle mass will only increase your BMR by small portion.
Daily Calories Burned
For example, a 20% increase in lean mass (which is a ton), will only net approximately 3-5% increase in BMR, almost a negligible amount considering to get that muscle mass you need to workout a ton, which would burn more calories anyway.
In short, exercise more to burn more calories. Your BMR is likely to change pretty much the same no matter what you do.