Find out your BMR by entering your information down below.

BMR Calculator (Basal Metabolic Rate, Mifflin St Jeor Equation)


Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. We are NOT doctors, nutritionists or registered dietitians. We do not claim to help cure any condition or disease. We do not provide medical aid or nutrition advise for the purpose of health or disease nor do we claim to be doctors or dietitians.

What does BMR stand for?

BMR stands for your Basal Metabolic Rate, which is the amount of energy a human body uses when it is completely at rest. It’s the amount of energy your body needs to support its vital functions: breathing, blood circulation, controlling body temperature, brain and nerve functions to name a few.

How much energy am I using each day?

Your BMR accounts for about 60% to 75% of your Total Daily Energy Expenditure (TDEE), depending on your lifestyle and activity level. The TDEE is the total number of calories you burn every day. The rest of your TDEE comes from the physical activities (walking, talking, eating, etc.) and food digestion. Physical activities account for about 20% of your TDEE but can vary a bit depending on how often you exercise for and its intensity. Food digestions (after-meal) and thermogenesis, uses around 10% of your TDEE.

Factors that can affect your BMR.

1. Exercise – The frequency and intensity of your exercise will affect your BMR

2. Age – As you grow up your BMR will increase, but for adults it will begin to decrease

3. Gender – men have a statistically higher BMR than women. The reason is that their fat-free mass is, on average, higher

4. Pregnancy – If you’re pregnant you’re not only providing nutrients for you but also for your baby. You will have to include your baby’s BMR into your BMR

Other online resources you may also be interested in

Macro Nutrients

Now we are taking the final steps to understanding your diet and having a better relationship with nutrition all together. Here is the macro calculator which will give you a breakdown for things like protein, carbohydrates, fats and how much of each you should have to achieve your goals.

Maintenance Calories

Maintenance calories will be your best friend into taking the first step into the nutrition world. Now you’ve figured out what it takes to fuel your body at rest. Click here and see how much you need to perform all the daily activities you take on just to maintain the weight you’re currently sitting on.


Check out our fresh range of apparel we have to offer from winter hoodies to summer T-shirts.

Dukes Gym Newsletter


Get the latest on all things happening at Dukes. Every month you'll get new info on: 

- Training Tips

- Nutrition Advice 

- Upcoming Events 

- Exclusive Special Offers

You have Successfully Subscribed!

Download Complete Body Transformation


Enter your details below to recieve the free eBook 'Complete Body Transformation'. Covered in the eBook is: 

- Training principals for maximum results

- Nutrition guides to simplify your diet

- Rules for a winning mindset

Check your inbox for the eBook - Complete Body Transformation.

Download Gaining Muscle


Enter your details below & recieve the free eBook 'Gaining Muscle'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results 

- Nutrition guides to simplify your diet

Check your inbox for your copy of Gaining Muscle

Download Getting Lean


Enter your details below to recieve the free eBook 'Getting Lean'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results

- Nutrition guides to simplify your diet

You have Successfully Subscribed!

Fill in your Details Below

Fill in your details below and one of our friendly staff will be in touch shortly.

SUCCESS! One Of Our Friendly Staff Will Be In Touch Shortly

Come in for a Free Trial

Interested in becoming a member? Come in and see what it's like at Dukes! One of our friendly staff will show you how we can best help you achieve your goals in the gym and give you a tailored tour of the facilities.

Thanks for submitting! One of our staff will be in touch shortly.