BMR Calculator
Calculate your Basal Metabolic Rate — the calories you burn at rest — using the Mifflin–St Jeor equation, plus your total daily needs.
BMR is the calories your body burns at complete rest. Multiply by an activity factor for total daily needs (TDEE). Estimates only, not medical advice.
How to use this calculator
Enter your sex, age, height, and weight. You'll get your BMR and, after choosing an activity level, your TDEE — your estimated total daily calorie burn.
How BMR works
Even at rest your body uses energy constantly. BMR captures that baseline and depends mainly on your size, age, and sex. It typically accounts for 60–70% of the calories you burn each day.
Worked example
A 30‑year‑old man, 5'10", 170 lb has a BMR around 1,650 calories. With moderate activity his TDEE is roughly 2,560.
The formula
Men: 10×kg + 6.25×cm − 5×age + 5 · Women: 10×kg + 6.25×cm − 5×age − 161
Frequently asked questions
What is BMR?
Basal Metabolic Rate is the number of calories your body burns at complete rest to keep basic functions running — breathing, circulation, and cell repair. It's the largest part of your daily calorie burn.
How is BMR calculated?
We use the Mifflin–St Jeor equation, considered one of the most accurate: for men, 10×kg + 6.25×cm − 5×age + 5; for women, the same minus 161.
What's the difference between BMR and TDEE?
BMR is calories burned at rest. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor to include movement and exercise — your real daily need.
How can I use my BMR?
It's the baseline for setting calorie goals. Eating below your TDEE (BMR × activity) loses weight; above it gains. See our calorie and macro calculators to turn this into daily targets.