BMR Calculator

Calculate your Basal Metabolic Rate — the calories your body burns at rest. Use Mifflin-St Jeor (most accurate) or Harris-Benedict formula.

What Is BMR?

BMR is the number of calories your body burns at complete rest to maintain vital functions — breathing, circulation, cell production, brain function. It accounts for 60-75% of your total daily calorie burn.

The Mifflin-St Jeor Equation (Most Accurate)

Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5

Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161

TDEE: Total Daily Energy Expenditure

Multiply BMR by an activity multiplier to get TDEE:

  • Sedentary (desk job): BMR x 1.2
  • Light activity: BMR x 1.375
  • Moderate activity (3-5x/week): BMR x 1.55
  • Very active: BMR x 1.725
  • Athletes: BMR x 1.9

How to Use BMR for Weight Goals

  • To lose 1 lb/week: TDEE - 500 calories/day
  • To gain 1 lb/week: TDEE + 500 calories/day
  • Never eat below 1200 cal/day (women) or 1500 cal/day (men)

Your Results

BMR (at rest)
---
TDEE (with activity)
---
Weight Loss (-500 cal)
---
Weight Gain (+500 cal)
---