Basal Metabolic Rate Calculator (BMR)
Calculate your Basal Metabolic Rate (BMR) - the number of calories your body burns at rest
A basal metabolic rate calculator estimates the calories your body uses at rest with the Mifflin-St Jeor equation, from gender, age, weight, and height. BMR is the rest estimate. TDEE is that BMR multiplied by an activity factor, so it includes daily activity. That step is the TDEE calculator. Height and weight as an index is the BMI calculator.
Imperial entries are converted first: pounds × 0.453592 and inches × 2.54. Male: BMR = 10 × kg + 6.25 × cm − 5 × age + 5. Female: BMR = 10 × kg + 6.25 × cm − 5 × age − 161.
Calculator Inputs
Choose your preferred unit system
Gender is used to determine metabolic rate
Enter your age in years
Enter your weight
Enter your height
Results
Enter values above to see your results
This is an estimate of calories at rest. It is not a meal plan or medical advice.
How It Works
This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate method for estimating BMR. It takes into account your gender, age, weight, and height to determine your baseline caloric needs.
Worked example
Metric default
Male= Given30 years= Given70 kg= Given175 cm= Given10 × 70 + 6.25 × 175 − 5 × 30 + 5= 1,648.75Rounded calories per day at rest= 1,649 calories/dayTips & Best Practices
- •BMR accounts for about 60-75% of your total daily energy expenditure (TDEE)
- •Muscle mass increases BMR - strength training can help raise your metabolism
- •BMR naturally decreases with age as muscle mass tends to decline
- •Use your BMR to calculate your TDEE (Total Daily Energy Expenditure) for a complete picture
- •Never eat below your BMR without medical supervision
Frequently Asked Questions
What is BMR?
BMR stands for Basal Metabolic Rate. It is the number of calories your body burns while at complete rest to maintain vital functions like breathing and keeping your heart beating.
How is BMR different from RMR?
BMR (Basal Metabolic Rate) and RMR (Resting Metabolic Rate) are often used interchangeably, but BMR is measured under stricter conditions (after sleeping and fasting). RMR is slightly less restrictive and typically about 10% higher than BMR.
Does muscle affect BMR?
Yes! Muscle tissue burns more calories at rest than fat tissue. Increasing your muscle mass through resistance training is one of the best ways to increase your BMR.
Should I eat my BMR calories?
Generally, yes. Your BMR represents the minimum energy required for your organs to function. Eating significantly below this number can slow down your metabolism and cause health issues.
Guides & Articles
The Science of Energy Balance: TDEE, BMR, and Metabolism
The four parts of TDEE: BMR, daily movement, digestion, and exercise. Includes the activity setting that throws the estimate off.
What is TDEE and Why It Matters for Weight Loss
Stop guessing your calories. Learn what TDEE (Total Daily Energy Expenditure) is, how to calculate it, and how to use it to lose weight sustainably.
Due Date From Ovulation or Conception Date
Add 266 days to an ovulation date or a conception date. A worked example, why both dates use the same rule, and when the period method is the better start.
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BMI Calculator
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Reverse BMI Calculator
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