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BMR Calculator

Calculate your Basal Metabolic Rate — calories burned at rest.

kg
cm
years

Results

BMR (calories/day)1,618
Sedentary TDEE1,941
Moderate Activity TDEE2,507
Very Active TDEE2,790
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What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic life functions — breathing, circulation, cell production, and organ function. It accounts for about 60-70% of your total daily energy expenditure.

The Mifflin-St Jeor equation is considered the most accurate BMR formula and is recommended by the Academy of Nutrition and Dietetics.

Formula

BMR (Male) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 BMR (Female) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE = BMR × Activity Factor

How to use this BMR Calculator?

1. Enter weight, height, and age. 2. See your BMR and TDEE at different activity levels. 3. Use TDEE as the basis for your calorie goals.

Frequently asked questions

What factors affect BMR?
Muscle mass (more muscle = higher BMR), age (decreases ~2% per decade after 20), genetics, hormones (thyroid), and body temperature.
How to increase BMR?
Build muscle through strength training, stay active, eat enough protein, drink cold water, get adequate sleep, and avoid prolonged calorie restriction.
Is BMR the same as metabolism?
BMR is one component of metabolism. Total metabolism (TDEE) includes BMR + thermic effect of food + physical activity.
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