Calculate your Basal Metabolic Rate, estimated daily calorie needs and metabolic classification using the Mifflin-St Jeor formula.
Enter your height, weight, age, gender and activity level using metric or imperial units.
Instantly calculate your Basal Metabolic Rate using the Mifflin-St Jeor formula.
See your estimated TDEE, calorie targets and personalized metabolic health tips.
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic, life-sustaining functions such as breathing, circulation, cell production and maintaining body temperature while at complete rest. It represents the minimum energy your body requires each day, even if you did nothing but lie in bed.
BMR represents the calories your body burns at complete rest, before any activity is added.
BMR is multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE).
Men: BMR = 10W + 6.25H − 5A + 5
Women: BMR = 10W + 6.25H − 5A − 161
Where W is weight in kilograms, H is height in centimeters and A is age in years. This is the most widely recommended BMR equation used by dietitians and health professionals today.
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly Active (1-3 days/week) | 1.375 |
| Moderately Active (3-5 days/week) | 1.55 |
| Very Active (6-7 days/week) | 1.725 |
| Extremely Active (athlete/physical job) | 1.9 |
| Feature | BMR | TDEE |
|---|---|---|
| Definition | Calories at rest | Total daily calories burned |
| Includes Activity | No | Yes |
| Used For | Baseline metabolism | Calorie planning |
| Typical Value | Lower | Higher |
A BMR (Basal Metabolic Rate) Calculator estimates the number of calories your body burns at rest using your height, weight, age and gender. This calculator uses the Mifflin-St Jeor equation, considered the most accurate widely-used formula, and also estimates your Total Daily Energy Expenditure (TDEE) based on your activity level.
Whether you're planning a weight loss journey, aiming to build muscle or simply want to understand your daily calorie needs, this BMR Calculator gives you a reliable starting point for setting nutrition goals.
Understanding your BMR is the first step toward effective calorie planning. Since BMR represents the calories your body needs at rest, any additional activity increases your total energy needs above this baseline. Knowing this number helps you set an accurate calorie target, whether your goal is weight loss, maintenance or muscle gain.
A moderate calorie deficit below your TDEE, typically 500 calories per day, supports gradual, sustainable weight loss.
A moderate calorie surplus above your TDEE, combined with resistance training, supports lean muscle growth.
This BMR Calculator provides an estimate based on the information you enter and the Mifflin-St Jeor formula. Individual metabolism can vary due to genetics, medical conditions and other factors. Please consult a qualified healthcare professional or registered dietitian for personalized nutrition advice.
A BMR Calculator estimates the number of calories your body burns at complete rest based on your height, weight, age and gender.
BMR is the calories burned at rest, while TDEE includes BMR plus calories burned through daily activity and exercise.
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate BMR formula for most adults.
Yes. By calculating your TDEE and creating a moderate calorie deficit, typically around 500 calories per day, you can support gradual weight loss.
Yes. This calculator is completely free and works on desktop, tablet and mobile devices.
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