Calculate your BMR
Enter your details below. The Mifflin-St Jeor equation estimates the calories you burn at rest. No account, no signup.
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What is BMR?
BMR, basal metabolic rate, is the number of calories your body burns at complete rest just to keep you alive — breathing, circulation, brain function and cell repair. It is usually 60–75% of your total daily calorie burn. Everything else — walking, working, exercise — burns calories on top of your BMR.
This calculator uses the Mifflin-St Jeor equation:
Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Worked example: A 30-year-old man, 75 kg, 175 cm: 10×75 + 6.25×175 − 5×30 + 5 = 750 + 1,093.75 − 150 + 5 = 1,699 kcal/day.
Next: find your TDEE → — add your activity level to your BMR to get your total daily calories.
Frequently Asked Questions
What is BMR? BMR, basal metabolic rate, is the calories your body burns at complete rest to keep you alive — breathing, circulation, cell repair and brain function. It is usually 60–75% of your total daily calorie burn.
What is the difference between BMR and TDEE? BMR is calories burned at complete rest. TDEE, total daily energy expenditure, is BMR multiplied by an activity factor, so it includes movement and exercise. TDEE is always higher than BMR for an active person.
How accurate is the Mifflin-St Jeor equation? It is considered the most accurate widely used BMR formula for the general population, usually within about 10% of lab-measured values. It is less accurate for very muscular people, athletes and some medical conditions.
Can I increase my BMR? Building muscle with strength training can raise BMR slightly, since muscle burns more calories at rest than fat. Eating enough protein and staying active help, but BMR is mostly set by age, sex, height and weight.
Is this medical advice? No. This is general information only. Talk to a doctor or registered dietitian before changing your diet, especially if you have a health condition.