BMR Calculator
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions — breathing, circulation, cell production — while completely at rest. It is the foundation for figuring out your total daily calorie needs.
Fill in the form and select Calculate to see your result here.
What is BMR?
Your BMR represents the calories burned if you did nothing but rest for 24 hours. It typically accounts for 60-75% of total daily calorie burn, making it the single largest component of your daily energy expenditure.
BMR Formula
This calculator uses the Mifflin-St Jeor equation, which is widely regarded by dietitians as more accurate than older formulas like Harris-Benedict for most modern populations.
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5 Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
BMR Example
A 25-year-old male who is 170 cm tall and weighs 70 kg has a BMR of (10 × 70) + (6.25 × 170) - (5 × 25) + 5 = 700 + 1062.5 - 125 + 5 = 1642.5 calories/day.
How to Use This Calculator
- Select your gender.
- Enter your age, height and weight.
- Select "Calculate" to see your estimated BMR.
- Use the TDEE Calculator next to factor in your activity level and find your full daily calorie needs.
Limitations
- BMR formulas are population averages — individual metabolism can vary due to genetics, muscle mass, hormonal factors and medical conditions.
- This is an estimate, not a lab-measured value (which would require indirect calorimetry).
- BMR alone does not tell you how many calories to eat — pair it with an activity multiplier via the TDEE Calculator.