Basal Metabolic Rate (BMR) Calculator

Use our free BMR Calculator to estimate how many calories your body burns at rest each day. Your Basal Metabolic Rate (BMR) is the estimated amount of energy your body needs to perform essential functions such as breathing, circulation, and maintaining body temperature.

Enter your age, sex, height, and weight to calculate your estimated BMR. The calculator also estimates your daily calorie needs based on different activity levels.

Age (years)

Height (cm)

Weight (kg)

YOUR BASE METABOLIC RATE

1,699 Calories/day

This is the energy you burn lying in bed all day. To maintain your current weight, use the activity table below.

⌁ Daily Calorie Needs (TDEE)

Sedentary Little or no exercise

2,039 kcal

Lightly active Light exercise 1–3 days/week

2,336 kcal

Moderately active Moderate exercise 3–5 days/week

2,489 kcal

Daily/intense Hard exercise 6–7 days/week

2,633 kcal

Very intense Very hard exercise/sports & physical job

2,931 kcal

Super intense Professional athlete level training

3,228 kcal

What Is BMR?

Basal Metabolic Rate (BMR) is the estimated number of calories your body needs to perform basic life-sustaining functions while at complete rest.

These functions include:

Breathing
Circulating blood
Maintaining body temperature
Supporting organ function
Basic cellular processes

Your BMR does not include calories burned through exercise, walking, work, digestion, or other daily activities.

How Does the BMR Calculator Work?

Our BMR Calculator estimates your basal metabolic rate using your:

Age
Sex
Height
Weight

It uses the Mifflin-St Jeor equation, a commonly used formula for estimating resting calorie needs.

You can enter your measurements using either:

Metric units: kilograms and centimeters
Imperial units: pounds, feet, and inches

After calculating your BMR, the calculator estimates your daily calorie needs using different activity multipliers.

How Is BMR Calculated?

The calculator uses the Mifflin-St Jeor equation.

For men

BMR = (10 × weight in kg)
+ (6.25 × height in cm)
− (5 × age)
+ 5

For women

BMR = (10 × weight in kg)
+ (6.25 × height in cm)
− (5 × age)
− 161

For example, a 30-year-old man who weighs 75 kg and is 175 cm tall has an estimated BMR of approximately 1,699 calories per day.

BMR vs TDEE: What’s the Difference?

BMR is the estimated number of calories your body needs at rest to support basic functions.

TDEE, or Total Daily Energy Expenditure, estimates the total calories you burn in a typical day. It includes your BMR plus physical activity and other daily energy expenditure.

Measurement	What it means
BMR	Calories needed at complete rest
TDEE	Estimated total daily calorie needs

For example, if your BMR is 1,699 calories per day, your actual daily calorie needs may be higher depending on your physical activity level.

Daily Calorie Needs Based on Activity Level

Your estimated daily calorie needs are calculated by multiplying your BMR by an activity factor.

Activity Level	Description	Multiplier
Sedentary	Little or no exercise	1.2
Lightly active	Light exercise 1–3 days/week	1.375
Moderately active	Moderate exercise 3–5 days/week	1.55
Daily/intense	Hard exercise 6–7 days/week	1.725
Very intense	Very hard exercise or physical job	1.9
Super intense	Professional athlete-level training	2.1

These are estimates. Actual calorie needs can vary from person to person.

What Factors Affect BMR?

Several factors can affect your basal metabolic rate, including:

Age
Body size
Height
Weight
Muscle mass
Genetics
Hormonal factors
Overall body composition

BMR generally changes over time as body composition and other factors change.

What is a good BMR?

There is no single “good” BMR. BMR varies depending on factors such as age, sex, height, weight, and body composition. A higher or lower BMR is not automatically better or worse.

How many calories should I eat based on my BMR?

Your BMR represents the energy your body needs at rest. Your actual daily calorie needs are usually higher because they also include physical activity and other daily energy expenditure.

Is BMR the same as TDEE?

No. BMR estimates the calories your body needs at rest, while TDEE estimates your total daily calorie expenditure, including activity.

Which BMR formula does this calculator use?

This calculator uses the Mifflin-St Jeor equation to estimate BMR based on age, sex, height, and weight.

Does exercise increase BMR?

Regular exercise, particularly resistance training, can help increase or maintain muscle mass. Because muscle tissue requires energy, changes in body composition can influence your resting energy needs.

How accurate is a BMR calculator?

A BMR calculator provides an estimate based on a mathematical formula. Individual calorie needs can vary, so the result should be used as a starting point rather than an exact measurement.