Health
BMR Calculator
Your Basal Metabolic Rate is the calories your body burns just staying alive. Use it as the foundation for any diet or fitness plan.
Your Basal Metabolic Rate
1,760
calories per day
Total Daily Energy Expenditure (TDEE) by Activity Level
Sedentary
Little or no exercise
2,112 cal
Light
Light exercise 1-3 days/week
2,420 cal
Moderate
Moderate exercise 3-5 days/week
2,728 cal
Active
Hard exercise 6-7 days/week
3,036 cal
Very Active
Very hard exercise & physical job
3,344 cal
Frequently asked questions
What formula does this use?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for the general population. For men: BMR = 10W + 6.25H - 5A + 5. For women: BMR = 10W + 6.25H - 5A - 161, where W is weight in kg, H is height in cm, and A is age.
What's the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell production). TDEE (Total Daily Energy Expenditure) adds the calories you burn through activity, digestion, and exercise. Multiply your BMR by an activity factor to get TDEE.
How accurate is the BMR calculation?
The Mifflin-St Jeor equation is accurate to within about 10% of true BMR for most people. Individual variations in muscle mass, genetics, and metabolism can cause differences. The result is an excellent starting point for calorie planning.
Should I eat at my BMR or TDEE?
Eating at BMR is too low for most people — it doesn't account for daily activity. For weight maintenance, eat at TDEE. For weight loss, eat 300-500 calories below TDEE. For weight gain, eat 300-500 calories above TDEE. Never eat below your BMR for extended periods.
Calculate your Basal Metabolic Rate (BMR) with our free BMR calculator using the Mifflin-St Jeor equation. Enter your sex, age, height, and weight to see your BMR and estimated TDEE at different activity levels.
Your BMR is the foundation for any weight management plan. Understanding how many calories your body needs at rest helps you set realistic calorie targets for weight loss, maintenance, or muscle gain.