BMR Calculator
Calculate your Basal Metabolic Rate to understand your daily calorie needs at rest.
Daily Calorie Needs by Activity Level
How to Use the BMR Calculator
Enter your age, sex, weight (in kg) and height (in cm). Click Calculate BMR to see your Basal Metabolic Rate and estimated daily calorie needs at different activity levels.
What Is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation and cell production. It represents the minimum energy your body needs to function.
Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate BMR formulas:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Activity Level Multipliers
- Sedentary (little/no exercise): BMR × 1.2
- Lightly Active (1–3 days/week): BMR × 1.375
- Moderately Active (3–5 days/week): BMR × 1.55
- Very Active (6–7 days/week): BMR × 1.725
- Extra Active (hard daily exercise/physical job): BMR × 1.9
Sources & References
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-7.
Frequently Asked Questions
What is BMR?
BMR is the number of calories your body needs at complete rest to maintain vital functions. It does not include calories burned through physical activity or digestion.
Which formula is used?
The Mifflin-St Jeor equation, published in 1990 and considered one of the most accurate predictive equations for BMR in healthy individuals.
How can I use BMR to lose weight?
To lose weight, you generally need to consume fewer calories than your TDEE (Total Daily Energy Expenditure), which is your BMR multiplied by your activity level. A moderate deficit of 500 cal/day may lead to approximately 0.5 kg of weight loss per week. Always consult a healthcare professional.