What Is A Good BMR For My Age and Weight?
Find out what BMR ranges are normal for your age, sex, and body size, and whether your metabolism is healthy.
Quick Answer
There's no single 'good' BMR—it varies based on your age, sex, weight, height, and muscle mass. Generally:
Women: 1,200-1,800 calories per day
Men: 1,500-2,200 calories per day
Athletes with more muscle can have BMRs at the higher end or even above these ranges. Older adults typically fall on the lower end.
The most important thing isn't whether your BMR is 'good' or 'bad,' but whether you're using it correctly to plan your nutrition and reach your health goals.
Average BMR By Age and Sex
Here are typical BMR ranges for different groups:
Women 20-30 years old: 1,350-1,550 calories
Women 30-40 years old: 1,300-1,500 calories
Women 40-50 years old: 1,250-1,450 calories
Women 50+ years old: 1,200-1,400 calories
Men 20-30 years old: 1,700-2,000 calories
Men 30-40 years old: 1,650-1,950 calories
Men 40-50 years old: 1,600-1,900 calories
Men 50+ years old: 1,550-1,850 calories
These are approximations for average-sized adults. If you're taller, heavier, or more muscular, your BMR will be higher. If you're shorter, lighter, or have less muscle, it will be lower.
When To Be Concerned About Your BMR
Your BMR is probably fine if you feel energetic, maintain a stable weight eating reasonable calories, and don't have symptoms like constant fatigue or unexplained weight changes.
See a doctor if you experience: unexplained weight gain despite eating less, constant exhaustion even with adequate sleep, extreme sensitivity to cold, hair loss, or depression.
These could indicate thyroid problems or other metabolic issues that affect BMR.
Focus On What You Can Control
Instead of worrying whether your BMR is 'good,' focus on these factors you can control:
Build muscle through strength training (increases BMR)
Stay active throughout the day (increases TDEE)
Get 7-9 hours of quality sleep (supports metabolic health)
Eat enough protein (supports muscle and has high thermic effect)
Manage stress (chronic stress can lower metabolism)
Use your BMR as a starting point for planning your calorie intake, adjust based on results, and you'll be fine regardless of whether your BMR is on the high or low end.