BMR Calculator — Basal Metabolic Rate

Age

yrs

Weight

Height

Your BMR

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calories / day at rest

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Sedentary TDEE

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Active TDEE

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Very Active TDEE

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Weight Loss Target

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About the BMR Calculator

Your Basal Metabolic Rate is the minimum number of calories your body needs to function at complete rest — covering breathing, circulation, temperature regulation, and cell repair. It accounts for roughly 60–75% of your total daily calorie burn.

Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, published in 1990 and widely regarded as the most accurate BMR formula for the general population. For men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women: same formula but −161 instead of +5.

From BMR to TDEE

Multiply your BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE). Sedentary (little exercise) = BMR × 1.2. Lightly active = BMR × 1.375. Moderately active = BMR × 1.55. Very active = BMR × 1.725. Extremely active = BMR × 1.9.

Frequently Asked Questions

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production.

Which BMR formula does this calculator use?

We use the Mifflin-St Jeor equation, which is considered the most accurate for the general population. It accounts for weight, height, age, and sex.

What is the difference between BMR and TDEE?

BMR is calories burned at rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor — the total calories you need per day including exercise.

How do I use my BMR to lose weight?

To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week.