BMR Calculator
Your BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive: breathing, circulation and cell repair. It is the biggest part of your daily calorie burn and the starting point for any nutrition plan.
How it works
This calculator uses the Mifflin-St Jeor equation, the formula most dietitians consider the most accurate for healthy adults. It combines your weight, height, age and sex. To estimate your full daily needs, your BMR is multiplied by an activity factor.
Men: 10·kg + 6.25·cm − 5·age + 5. Women: 10·kg + 6.25·cm − 5·age − 161.Example. A 30 year old man who is 175 cm and 70 kg has a BMR of about 1,649 kcal per day. Lightly active, he needs roughly 1,979 kcal to maintain his weight.
BMR vs TDEE
BMR is your resting burn. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to include movement and exercise. To lose weight you eat below your TDEE, and to gain you eat above it. Use the TDEE calculator for a full activity breakdown.
Frequently asked questions
What is a good BMR?
There is no good or bad BMR. It mainly reflects your size, age and sex. A larger or younger body generally has a higher BMR simply because it has more tissue to maintain.
How do I use my BMR to lose weight?
Multiply your BMR by an activity factor to get your daily maintenance calories, then eat a moderate amount below that. Avoid eating below your BMR for long without medical guidance.
Why does BMR fall with age?
Muscle mass tends to decline with age and metabolism slows, so an older body burns fewer calories at rest than a younger one of the same size.
Related calculators
Embed this calculator
Free to use on any site. Please keep the credit link.
<iframe
id="letmecalc-bmr-calculator"
src="https://letmecalc.com/embed/health/bmr-calculator"
title="BMR Calculator"
width="100%"
height="620"
style="border:0;max-width:100%"
loading="lazy"
></iframe>
<p><a href="https://letmecalc.com/health/bmr-calculator" target="_blank" rel="noopener">BMR Calculator</a> by letmecalc</p>
<script>
(function () {
var f = document.getElementById("letmecalc-bmr-calculator");
window.addEventListener("message", function (e) {
if (e.origin !== "https://letmecalc.com") return;
if (!f || e.source !== f.contentWindow) return;
var d = e.data;
if (!d || d.source !== "letmecalc-embed" || d.type !== "resize") return;
if (typeof d.height === "number" && d.height > 0) {
f.style.height = d.height + "px";
}
});
})();
</script>