Basal metabolic rate calculator: calculate your calorie requirement online, free of charge

The basal metabolic rate is the amount of calories your body needs to maintain basic functions such as breathing, heartbeat and digestion, even if you rest all day. Knowing it is the first step to better assessing your calorie needs and managing your weight. Food calories, calorie needs, BMI, here you can find our weight loss calculator and our weight loss tips 2025.

Calculate basal metabolic rate free of charge

With our free basal metabolic rate calculator, you can quickly find out how many calories your body needs every day. This value helps you to adjust your diet plan, regardless of whether you want to lose, gain or maintain your weight. Simply enter your age, weight, height and gender and get started!

Calculate your basal metabolic rate free of charge & online

The basal metabolic rate is an important basis for your weight loss success. Combine it with the calorie requirement calculator to understand how much additional energy you consume through exercise. This allows you to make your plan even more precise.

What is the basal metabolic rate?

The basal metabolic rate is the amount of energy your body needs to maintain vital functions such as breathing, heartbeat and digestion at rest. It shows how many calories your body burns, even if you just lie down all day.

How is the basal metabolic rate calculated?

This is how the calculation works (Harris-Benedict formula):

For women:

• 10 × your weight in kilograms
• • 6.25 × your size in centimeters
• – 5 × your age in years
• – 161

For men:

• 10 × your weight in kilograms
• • 6.25 × your size in centimeters
• – 5 × your age in years
• • 5

Step-by-step explanation:

1. Write down your weight in kilograms.
2. Measure your height in centimeters.
3. Determine your age in years.
4. Apply the formula for your gender.

Example of the basal metabolic rate calculation:

For a man:

• Weight: 70 kg
• Height: 175 cm
• Age: 30 years

This is what the calculation looks like:

1. 10 × weight: 10 × 70 = 700
2. 6.25 × size: 6.25 × 175 = 1,093.75
3. 5 × age: 5 × 30 = 150
4. Apply the formula: 700 + 1,093.75 – 150 + 5 = 1,648.75 kcal

The basal metabolic rate is around 1,649 kcal per day.

For a woman:

• Weight: 60 kg
• Size: 165 cm
• Age: 25 years

This is what the calculation looks like:

1. 10 × weight: 10 × 60 = 600
2. 6.25 × size: 6.25 × 165 = 1,031.25
3. 5 × age: 5 × 25 = 125
4. Apply the formula: 600 + 1,031.25 – 125 – 161 = 1,345.25 kcal

The basal metabolic rate is around 1,345 kcal per day.

Basal metabolic rate and energy requirements

Remember: your basal metabolic rate is only part of your total calorie requirement. When you exercise, do sport or work, your energy consumption increases. Together with the activity, this results in your total metabolic rate. However, the basal metabolic rate provides a good basis for understanding your daily calorie requirements.

Food calorie table – Tip!

Which foods contain how many calories per 100 grams? Our calorie table helps you to keep track. Whether you’re planning your next snack or want to know how many calories your favorite dish contains – the table provides you with the information you need.

• Food calorie table

With our simple search function, you can find all the calorie values for your next meal quickly and free of charge. A must-have for your weight loss success!

You want to lose weight?

My tip: There is only one rule for losing weight properly: you need to know your calorie requirements. If you eat fewer calories than you need, you will lose weight. If you also move, are active and perhaps even do sport, you will burn even more calories! Calculate everything important for your weight loss success here, free of charge and online. Use our tools to analyze your food, calorie requirements, BMI and more. Losing weight is that easy – with the right tools.

• Slimming tips
• Weight loss calculator

Now is the right time to tackle your goals. Use our tips to motivate you and calculate everything you need directly online – from calories to BMI. Your success starts with one small step!