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BMR Calculator

Calculate your Basal Metabolic Rate — calories burned at complete rest.

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BMR — Mifflin-St Jeor
1,649 kcal/day
Calories burned at complete rest, 24 h
All formulas compared
FormulaBMR (kcal)Notes
Mifflin-St Jeor1,649Most accurate general formula
Harris-Benedict1,696Classic (1984 revision)
Katch-McArdle1,580Lean-mass based (BF% required)
Estimated TDEE (calories/day to maintain)
Sedentary
1,979
×1.2
Light
2,267
×1.375
Moderate
2,556
×1.55
Active
2,844
×1.725
Very active
3,133
×1.9

What is the BMR Calculator?

A BMR calculator estimates your Basal Metabolic Rate — the number of calories your body burns at complete rest just to keep vital functions like breathing, circulation, and cell production running. BMR is the largest single component of your daily calorie burn and the starting point for any TDEE or calorie deficit plan.

BMR Calculator formula

Mifflin-St Jeor (the most accurate formula for most people): Men = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(yrs) + 5. Women = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(yrs) − 161. The result is calories per day at rest. Multiply by an activity factor to estimate TDEE.

How to use the BMR calculator

  1. 1Select your sex (the formula constant differs).
  2. 2Enter your age in years.
  3. 3Enter your height in cm or feet/inches.
  4. 4Enter your weight in kg or pounds.
  5. 5Click Calculate to see your daily BMR in calories.

Example calculation

For a 28-year-old female, 65 kg, 165 cm: BMR = 10×65 + 6.25×165 − 5×28 − 161 = 650 + 1031.25 − 140 − 161 = 1380 kcal/day at complete rest.

Frequently asked questions

What is a good BMR?
There is no single 'good' BMR — it depends on age, sex, height, and weight. Adult women typically fall around 1,200–1,600 kcal/day and adult men 1,500–2,000 kcal/day. A higher BMR means your body burns more calories at rest, often due to greater muscle mass.
What is the difference between BMR and TDEE?
BMR is calories burned at complete rest; TDEE multiplies BMR by your activity level to estimate total daily burn. TDEE is what you compare your food intake against for weight management.
Which BMR formula is most accurate?
The Mifflin-St Jeor equation, used by this calculator, is considered the most accurate for the general population. The older Harris-Benedict and Katch-McArdle (lean-mass) formulas are alternatives for specific cases.
Can I eat below my BMR to lose weight?
Eating well below BMR is generally not recommended without medical supervision because it can slow metabolism, reduce muscle mass, and cause nutrient shortfalls. A moderate deficit of 300–500 kcal/day from TDEE is safer for sustainable fat loss — consult a doctor or dietitian for personalized advice.

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