BMR Calculator
Calculate your Basal Metabolic Rate — the calories your body burns at complete rest — using the trusted Mifflin-St Jeor equation.
Your Basal Metabolic Rate
1,649 kcal/day
These are the calories you'd burn resting in bed all day.
Daily calories by activity level (TDEE)
What your BMR means
Your Basal Metabolic Rate is the energy your body needs to keep its core systems running while at complete rest — the heart beating, the lungs breathing, cells repairing, and body temperature steady. It is the largest single component of the calories you burn each day.
From BMR to daily calories
Nobody spends all day at rest. To estimate your real daily needs, your BMR is multiplied by an activity factor to produce your Total Daily Energy Expenditure (TDEE). From there, you can create a calorie deficit to lose weight or a surplus to gain it. Use the full calorie calculator to get goal-based targets and macros.
The Mifflin-St Jeor equation
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: the same formula ending in − 161. Research has found it to be more accurate for most people than the older Harris-Benedict equation.
Frequently asked questions
What is BMR?
Basal Metabolic Rate is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell repair. It usually accounts for 60–70% of your total daily calorie burn.
How is BMR calculated?
This calculator uses the Mifflin-St Jeor equation, which factors in your weight, height, age, and sex. It is considered the most accurate predictive formula for the general population.
How can I increase my BMR?
Building muscle through resistance training is the most reliable way to raise your BMR, since muscle tissue burns more calories at rest than fat. Staying active, eating enough protein, and getting good sleep also help.
What is the difference between BMR and TDEE?
BMR is the calories you burn at rest. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through daily activity and exercise. Use the TDEE calculator to find your full daily needs.