BMR Calculator
Calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation. Know exactly how many calories you burn at rest.
How to Use the BMR Calculator
- Select your gender and enter your age.
- Enter your height in centimeters and weight in kilograms.
- Click Calculate BMR to see calories burned at complete rest.
- Use the activity table to estimate daily calories at your lifestyle — or use our TDEE Calculator for weight goals.
Formula & Method
This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula for modern populations:
Men: BMR = 10W + 6.25H - 5A + 5
Women: BMR = 10W + 6.25H - 5A - 161
Where W = weight in kg, H = height in cm, A = age in years. BMR is then multiplied by an activity factor (1.2 to 1.9) to estimate total daily calorie needs.
Examples
| Profile | BMR | Sedentary | Moderate |
|---|---|---|---|
| Male, 25, 175 cm, 70 kg | 1,674 kcal | 2,009 kcal | 2,594 kcal |
| Female, 30, 162 cm, 60 kg | 1,302 kcal | 1,562 kcal | 2,017 kcal |
| Male, 40, 180 cm, 85 kg | 1,780 kcal | 2,136 kcal | 2,759 kcal |
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate is the number of calories your body burns at complete rest to keep you alive — breathing, circulation, cell production, and temperature regulation.
Is BMR the same as metabolism?
BMR is the measurable baseline of your metabolism. Total daily burn (TDEE) adds activity, exercise, and digestion on top of BMR.
How accurate is the Mifflin-St Jeor equation?
It is accurate within about 10% for most people. Muscle mass, genetics, hormones, and thyroid function cause individual variation.
Can I eat below my BMR to lose weight faster?
Eating below BMR for extended periods is not recommended — it can slow metabolism, cause muscle loss, and trigger nutrient deficiencies. Aim for a moderate deficit below TDEE instead.
Does muscle increase BMR?
Yes. Each kilogram of muscle burns roughly 13 kcal per day at rest versus about 4.5 kcal for fat. Strength training gradually raises your BMR.
People Also Ask
What is a good BMR for my age?
BMR varies by weight and height more than age. Average values: men roughly 1,600-1,800 kcal, women roughly 1,300-1,500 kcal. BMR declines about 1-2% per decade after age 20.
Should I eat my BMR or TDEE to lose weight?
Eat between the two: a deficit of 300-500 calories below TDEE loses about 0.5 kg per week while keeping energy and muscle. Never go far below BMR long-term.
Why is my BMR lower than my friend's?
BMR depends on weight, height, age, gender, and muscle mass. Men usually have higher BMRs due to more lean mass. Even at the same stats, genetics create 5-10% variation.