BMR Calculator
Calculate your Basal Metabolic Rate
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This is the number of calories your body burns at rest to maintain vital functions.
About this Tool
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas.
Common Use Cases
Weight Management
Understanding your BMR helps create effective calorie deficits or surpluses for weight loss or gain.
Nutrition Planning
Calculate your daily caloric needs by multiplying BMR by your activity level factor.
Fitness Goals
Use BMR as a baseline to design personalized meal and workout plans.
Metabolic Health
Track changes in BMR over time to monitor metabolic health and fitness progress.
Pro Tips
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Multiply by Activity Factor
To get Total Daily Energy Expenditure (TDEE), multiply your BMR by an activity factor: sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), or extra active (1.9).
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BMR Changes with Age
BMR typically decreases with age due to loss of muscle mass. Strength training can help maintain higher BMR.
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Muscle Burns More
Muscle tissue burns more calories at rest than fat tissue, so building muscle can increase your BMR.
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Don't Eat Below BMR
Consistently eating below your BMR can slow metabolism and is generally not recommended without medical supervision.
Examples
40-year-old man, 85 kg, 180 cm
A 40-year-old man weighing 85 kg at 180 cm has a BMR of 1,780 kcal/day.
- Male formula: 10 × 85 + 6.25 × 180 − 5 × 40 + 5.
- Compute: 850 + 1,125 − 200 + 5 = 1,780 kcal/day.
- TDEE if moderately active: 1,780 × 1.55 = 2,759 kcal/day.
35-year-old woman, 65 kg, 168 cm
A 35-year-old woman weighing 65 kg at 168 cm has a BMR of 1,364 kcal/day.
- Female formula: 10 × 65 + 6.25 × 168 − 5 × 35 − 161.
- Compute: 650 + 1,050 − 175 − 161 = 1,364 kcal/day.
- TDEE if lightly active: 1,364 × 1.375 = 1,876 kcal/day (1,364 × 1.375 = 1,875.5).
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