BMR Calculator
Calculate your Basal Metabolic Rate (BMR) — the calories your body burns at rest — using the Mifflin-St Jeor equation, with a daily-calorie table by activity level.
By Jonas Lindemann · Updated · How we build our calculators
1699 kcal
Daily Calories by Activity (TDEE)
| Activity | Calories |
|---|---|
| Sedentary | 2039 |
| Lightly active | 2336 |
| Moderately active | 2633 |
| Very active | 2930 |
| Extra active | 3228 |
Note: Estimates use the Mifflin-St Jeor equation, the most accurate general BMR formula. Real energy needs vary with body composition and genetics — adjust based on 2–3 weeks of weight trend data.
Get Weekly Training Tips
Join our newsletter for expert insights, training advice, and performance tips delivered to your inbox.
No spam, unsubscribe anytime. We respect your privacy.
Calculation Method
Your BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to stay alive — breathing, circulation, and cell repair. It is the largest single component of your daily calorie burn, typically 60–70% of the total.
How BMR Is Calculated
This calculator uses the Mifflin-St Jeor equation, the most accurate general formula for healthy adults:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Worked Example
A 30-year-old woman, 65 kg, 165 cm: BMR = 650 + 1,031 − 150 − 161 ≈ 1,370 kcal/day.
BMR vs TDEE
| Term | What it includes |
|---|---|
| BMR | Calories at complete rest only |
| TDEE | BMR plus all daily activity and exercise |
To turn BMR into the calories you actually need, multiply by an activity factor (1.2–1.9). The table above the calculator shows your daily calories at each activity level.
BMR formulas estimate from height, weight, age, and sex; they do not measure body composition. Very muscular or very lean people may differ from the estimate.
Frequently Asked Questions
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to keep vital functions running — breathing, circulation, and cell production. It is the largest part of your daily calorie burn.
The Mifflin-St Jeor equation is: BMR = 10 x weight(kg) + 6.25 x height(cm) − 5 x age + 5 (men) or − 161 (women). It is considered the most accurate general formula for healthy adults.
BMR is calories burned at rest. TDEE adds the calories you burn through daily activity and exercise. TDEE = BMR x an activity multiplier, and it is what you base eating targets on.