BMR Calculator
Basal Metabolic Rate is the energy your body uses at rest. Use this BMR calculator to estimate resting calories and compare them with activity-adjusted daily needs.
BMR estimates calories burned at rest before exercise and daily activity.
How it's calculated
Mifflin-St Jeor BMR = 10W + 6.25H - 5A + S
W is weight in kilograms, H is height in centimeters, A is age, and S is +5 for men or -161 for women. Activity multipliers estimate total daily energy expenditure.
What your result means
| Category | Range | What it means |
|---|---|---|
| BMR | Resting need | Calories your body likely uses before exercise and daily movement. |
| Light activity | BMR × 1.375 | Light exercise or movement a few days per week. |
| Moderate activity | BMR × 1.55 | Regular training or an active daily routine. |
| Very active | BMR × 1.725 | Hard training or physically demanding work. |
BMR vs maintenance calories
BMR is the resting baseline. Maintenance calories include walking, training, digestion, chores, and daily movement.
Why BMR changes
BMR shifts with body size, age, sex, muscle mass, and dieting history. Larger bodies and more lean mass usually burn more at rest.
How to use BMR
Use BMR to understand your baseline, but set eating targets from activity-adjusted calories and real-world body-weight trends.
Frequently asked questions
What is BMR?
BMR is the estimated number of calories your body burns at rest to keep basic functions running.
Is BMR the same as TDEE?
No. TDEE includes BMR plus daily movement, exercise, and digestion.
How can I increase BMR?
Building or preserving muscle, eating enough protein, and avoiding extreme dieting can help support a higher resting burn over time.
Which BMR formula is best?
Mifflin-St Jeor is widely used for general estimates, but all formulas are approximations.