{"id":2740,"date":"2026-03-21T12:13:53","date_gmt":"2026-03-21T10:13:53","guid":{"rendered":"https:\/\/bio-me.bio\/?page_id=2740"},"modified":"2026-03-21T12:13:54","modified_gmt":"2026-03-21T10:13:54","slug":"basal-metabolic-rate-calculator","status":"publish","type":"page","link":"https:\/\/bio-me.bio\/?page_id=2740","title":{"rendered":"Basal Metabolic Rate Calculator"},"content":{"rendered":"\n<div class=\"eco-tool wp-block-group\" id=\"eco-tool-bmr-7a1e3\">\n  <div class=\"eco-tool__header\">\n    <h2 class=\"eco-tool__title\">Basal Metabolic Rate Calculator<\/h2>\n    <p class=\"eco-tool__lead\">\n      Estimate your basal metabolic rate (BMR) and daily calorie needs based on body measurements, age, sex, and activity level.\n    <\/p>\n  <\/div>\n\n  <form class=\"eco-tool__form\" id=\"eco-bmr-form-7a1e3\" novalidate>\n    <div class=\"eco-tool__grid3\">\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bmr-sex-7a1e3\">Sex<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-bmr-sex-7a1e3\">\n          <option value=\"male\" selected>Male<\/option>\n          <option value=\"female\">Female<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Used in the Mifflin-St Jeor BMR formula.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bmr-age-7a1e3\">Age<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-bmr-age-7a1e3\" type=\"number\" min=\"10\" max=\"100\" step=\"1\" value=\"30\" inputmode=\"numeric\" \/>\n        <div class=\"eco-tool__hint\">Age slightly changes the estimate.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bmr-weight-7a1e3\">Weight (kg)<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-bmr-weight-7a1e3\" type=\"number\" min=\"20\" max=\"300\" step=\"0.1\" value=\"70\" inputmode=\"decimal\" \/>\n        <div class=\"eco-tool__hint\">Use your current body weight.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bmr-height-7a1e3\">Height (cm)<\/label>\n        <input class=\"eco-tool__input\" id=\"eco-bmr-height-7a1e3\" type=\"number\" min=\"100\" max=\"250\" step=\"1\" value=\"175\" inputmode=\"numeric\" \/>\n        <div class=\"eco-tool__hint\">Used with weight and age to estimate BMR.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bmr-activity-7a1e3\">Activity level<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-bmr-activity-7a1e3\">\n          <option value=\"1.2\" selected>Sedentary<\/option>\n          <option value=\"1.375\">Lightly active<\/option>\n          <option value=\"1.55\">Moderately active<\/option>\n          <option value=\"1.725\">Very active<\/option>\n          <option value=\"1.9\">Extra active<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Used to estimate total daily energy needs.<\/div>\n      <\/div>\n\n      <div class=\"eco-tool__field\">\n        <label class=\"eco-tool__label\" for=\"eco-bmr-goal-7a1e3\">Goal<\/label>\n        <select class=\"eco-tool__input\" id=\"eco-bmr-goal-7a1e3\">\n          <option value=\"maintain\" selected>Maintain weight<\/option>\n          <option value=\"lose\">Lose weight<\/option>\n          <option value=\"gain\">Gain weight<\/option>\n        <\/select>\n        <div class=\"eco-tool__hint\">Adjusts the final calorie suggestion.<\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"eco-tool__actions\">\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn\" id=\"eco-bmr-calc-7a1e3\">Calculate<\/button>\n      <button type=\"button\" class=\"wp-element-button eco-tool__btn eco-tool__btn--ghost\" id=\"eco-bmr-reset-7a1e3\">Reset<\/button>\n      <div class=\"eco-tool__error\" id=\"eco-bmr-error-7a1e3\" aria-live=\"polite\"><\/div>\n    <\/div>\n  <\/form>\n\n  <div class=\"eco-tool__result\" id=\"eco-bmr-result-7a1e3\" hidden>\n    <h3 class=\"eco-tool__subtitle\">Result<\/h3>\n\n    <div class=\"eco-tool__cards\">\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">Estimated BMR<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-bmr-value-7a1e3\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-bmr-sub-7a1e3\"><\/div>\n      <\/div>\n\n      <div class=\"eco-tool__card\">\n        <div class=\"eco-tool__metric-label\">Suggested daily calories<\/div>\n        <div class=\"eco-tool__metric-value\" id=\"eco-bmr-daily-7a1e3\">\u2014<\/div>\n        <div class=\"eco-tool__metric-sub\" id=\"eco-bmr-dailysub-7a1e3\"><\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"eco-tool__card eco-tool__card--wide\">\n      <div class=\"eco-tool__metric-label\">Interpretation<\/div>\n      <div class=\"eco-tool__metric-sub\" id=\"eco-bmr-note-7a1e3\"><\/div>\n    <\/div>\n\n    <p class=\"eco-tool__note\">\n      This is an estimate only. Real calorie needs vary with muscle mass, hormones, health status, and daily activity patterns.\n    <\/p>\n  <\/div>\n\n  <details class=\"eco-tool__details\">\n    <summary class=\"eco-tool__summary\">How we calculate<\/summary>\n    <div class=\"eco-tool__details-body\">\n      <p class=\"eco-tool__text\">\n        We use the Mifflin-St Jeor equation to estimate BMR, then multiply by your chosen activity factor to estimate total daily energy expenditure (TDEE). The goal setting adjusts that estimate up or down.\n      <\/p>\n    <\/div>\n  <\/details>\n<\/div>\n\n<style>\n.eco-tool{ border:1px solid rgba(0,0,0,.12); border-radius:12px; padding:16px; }\n.eco-tool__header{ margin-bottom:12px; }\n.eco-tool__title{ margin:0 0 8px; }\n.eco-tool__lead{ margin:0; opacity:.9; }\n.eco-tool__form{ margin-top:12px; }\n\n.eco-tool__grid3{ display:grid; grid-template-columns:1fr; gap:16px; }\n@media (min-width:860px){ .eco-tool__grid3{ grid-template-columns:1fr 1fr 1fr; } }\n\n.eco-tool__field{ display:flex; flex-direction:column; gap:6px; }\n.eco-tool__label{ font-weight:600; }\n\n.eco-tool__input{\n  width:100%;\n  height:44px;\n  padding:0 12px;\n  border:1px solid rgba(0,0,0,.20);\n  border-radius:10px;\n  background:#fff;\n  box-sizing:border-box;\n  font:inherit;\n}\n.eco-tool select.eco-tool__input{\n  appearance:none;\n  -webkit-appearance:none;\n  line-height:44px;\n  padding-right:40px;\n  background-image:\n    linear-gradient(45deg, transparent 50%, rgba(0,0,0,.60) 50%),\n    linear-gradient(135deg, rgba(0,0,0,.60) 50%, transparent 50%);\n  background-position:\n    calc(100% - 18px) 50%,\n    calc(100% - 12px) 50%;\n  background-size:6px 6px;\n  background-repeat:no-repeat;\n}\n\n.eco-tool__hint{ font-size:.92em; opacity:.78; min-height:38px; }\n\n.eco-tool__actions{ display:flex; flex-wrap:wrap; gap:10px; align-items:center; margin-top:16px; }\n.eco-tool__btn{ padding:10px 22px; }\n.eco-tool__btn--ghost{ background:transparent !important; border:1px solid rgba(0,0,0,.20) !important; }\n.eco-tool__btn--ghost:hover,.eco-tool__btn--ghost:focus{ background:rgba(0,0,0,.06) !important; border-color:rgba(0,0,0,.35) !important; }\n\n.eco-tool__error{ min-height:1.2em; font-weight:600; flex:1 1 240px; }\n\n.eco-tool__result{ margin-top:16px; }\n.eco-tool__subtitle{ margin:0 0 10px; }\n\n.eco-tool__cards{ display:grid; gap:10px; grid-template-columns:1fr; }\n@media (min-width:860px){ .eco-tool__cards{ grid-template-columns:1fr 1fr; } }\n\n.eco-tool__card{ border:1px solid rgba(0,0,0,.12); border-radius:12px; padding:12px; }\n.eco-tool__card--wide{ margin-top:10px; }\n\n.eco-tool__metric-label{ opacity:.85; font-weight:600; }\n.eco-tool__metric-value{ font-size:1.6em; font-weight:800; margin-top:6px; line-height:1.1; }\n.eco-tool__metric-sub{ opacity:.85; margin-top:6px; }\n\n.eco-tool__note{ margin:10px 0 0; opacity:.9; }\n.eco-tool__details{ margin-top:14px; }\n.eco-tool__summary{ cursor:pointer; font-weight:700; }\n.eco-tool__details-body{ margin-top:10px; }\n.eco-tool__text{ margin:0 0 10px; }\n<\/style>\n\n<script>\n(function(){\n  const S = \"7a1e3\";\n  const el = (id) => document.getElementById(id + \"-\" + S);\n\n  const sexEl = el(\"eco-bmr-sex\");\n  const ageEl = el(\"eco-bmr-age\");\n  const weightEl = el(\"eco-bmr-weight\");\n  const heightEl = el(\"eco-bmr-height\");\n  const activityEl = el(\"eco-bmr-activity\");\n  const goalEl = el(\"eco-bmr-goal\");\n\n  const calcBtn = el(\"eco-bmr-calc\");\n  const resetBtn = el(\"eco-bmr-reset\");\n  const errorEl = el(\"eco-bmr-error\");\n\n  const resultEl = el(\"eco-bmr-result\");\n  const valueEl = el(\"eco-bmr-value\");\n  const subEl = el(\"eco-bmr-sub\");\n  const dailyEl = el(\"eco-bmr-daily\");\n  const dailySubEl = el(\"eco-bmr-dailysub\");\n  const noteEl = el(\"eco-bmr-note\");\n\n  function setError(msg){ errorEl.textContent = msg || \"\"; }\n\n  function calculate(){\n    setError(\"\");\n\n    const age = Number(ageEl.value);\n    const weight = Number(weightEl.value);\n    const height = Number(heightEl.value);\n    const activity = Number(activityEl.value);\n\n    if (!Number.isFinite(age) || age < 10 || age > 100){\n      setError(\"Please enter a valid age.\");\n      resultEl.hidden = true;\n      return;\n    }\n    if (!Number.isFinite(weight) || weight <= 0){\n      setError(\"Please enter a valid weight.\");\n      resultEl.hidden = true;\n      return;\n    }\n    if (!Number.isFinite(height) || height <= 0){\n      setError(\"Please enter a valid height.\");\n      resultEl.hidden = true;\n      return;\n    }\n\n    let bmr = 10 * weight + 6.25 * height - 5 * age;\n    bmr += sexEl.value === \"male\" ? 5 : -161;\n\n    let tdee = bmr * activity;\n    let target = tdee;\n\n    if (goalEl.value === \"lose\") target -= 400;\n    if (goalEl.value === \"gain\") target += 300;\n\n    valueEl.textContent = `${Math.round(bmr).toLocaleString()} kcal\/day`;\n    subEl.textContent = `Estimated calories your body uses at rest.`;\n\n    dailyEl.textContent = `${Math.round(target).toLocaleString()} kcal\/day`;\n    dailySubEl.textContent =\n      goalEl.value === \"maintain\"\n        ? `Maintenance estimate based on your selected activity level.`\n        : goalEl.value === \"lose\"\n        ? `Reduced from maintenance for a practical weight-loss target.`\n        : `Increased from maintenance for a practical weight-gain target.`;\n\n    let note = \"\";\n    if (goalEl.value === \"maintain\"){\n      note = \"This estimate is useful as a starting point for maintaining your current body weight.\";\n    } else if (goalEl.value === \"lose\"){\n      note = \"This target uses a moderate calorie reduction. Real progress depends on consistency, hunger management, and activity.\";\n    } else {\n      note = \"This target uses a moderate surplus. Real weight gain will depend on training, appetite, and food intake consistency.\";\n    }\n\n    if (activity >= 1.725){\n      note += \" Because you selected a high activity level, your actual energy needs may shift more from day to day.\";\n    }\n\n    noteEl.textContent = note;\n    resultEl.hidden = false;\n  }\n\n  function reset(){\n    setError(\"\");\n    sexEl.value = \"male\";\n    ageEl.value = \"30\";\n    weightEl.value = \"70\";\n    heightEl.value = \"175\";\n    activityEl.value = \"1.2\";\n    goalEl.value = \"maintain\";\n    resultEl.hidden = true;\n  }\n\n  calcBtn.addEventListener(\"click\", calculate);\n  resetBtn.addEventListener(\"click\", reset);\n})();\n<\/script>\n","protected":false},"excerpt":{"rendered":"<p>Basal Metabolic Rate Calculator Estimate your basal metabolic rate (BMR) and daily calorie needs based on body measurements, age, sex, and activity level. Sex MaleFemale Used in the Mifflin-St Jeor&hellip;<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":2462,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"_links":{"self":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2740"}],"collection":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2740"}],"version-history":[{"count":1,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2740\/revisions"}],"predecessor-version":[{"id":2741,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2740\/revisions\/2741"}],"up":[{"embeddable":true,"href":"https:\/\/bio-me.bio\/index.php?rest_route=\/wp\/v2\/pages\/2462"}],"wp:attachment":[{"href":"https:\/\/bio-me.bio\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}