BMR Calculator
Calculate your Basal Metabolic Rate (BMR) to understand how many calories your body burns at rest.
Daily Activity Multipliers
To determine your Total Daily Energy Expenditure (TDEE), multiply your BMR by the appropriate activity factor:
Sedentary (little or no exercise)
BMR × 1.2
Lightly active (exercise 1-3 days/week)
BMR × 1.375
Moderately active (exercise 3-5 days/week)
BMR × 1.55
Active (exercise 6-7 days/week)
BMR × 1.725
Very active (hard exercise & physical job)
BMR × 1.9
Boost Your Metabolism with HIIT
How HIIT Affects BMR
- ✓ EPOC Effect: HIIT creates "Excess Post-exercise Oxygen Consumption", burning calories long after you finish.
- ✓ Muscle Building: HIIT promotes muscle growth, and muscle tissue burns more calories at rest than fat.
- ✓ Hormonal Balance: Improves insulin sensitivity and growth hormone production.
Using Interval Timer
- ⚡ Optimized Workouts: Create structured HIIT sessions to maximize metabolic impact.
- ⚡ Consistent Training: Regular high-intensity intervals keep your metabolism elevated.
- ⚡ Track Your Effort: Use the timer to ensure you're pushing hard enough during work intervals.
Metabolism Booster Workout
40s
Max Effort
(Sprints/Burpees)
(Sprints/Burpees)
20s
Active Recovery
(Walk/Jog)
(Walk/Jog)
10x
Rounds
(10 minutes total)
(10 minutes total)
Ready to fire up your metabolism? Use our interval timer to guide your HIIT workouts.