Calculate your Basal Metabolic Rate — the number of calories your body burns at rest. Also find your Total Daily Energy Expenditure (TDEE) based on activity level.
This tool estimates your Basal Metabolic Rate (BMR) — the number of calories your body burns at complete rest just to maintain basic life functions like breathing, circulation, and cell production. BMR forms the foundation for calculating total daily calorie needs, including for weight loss, maintenance, or gain planning.
This calculator commonly uses the Mifflin-St Jeor equation, considered one of the more accurate modern formulas. 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.
Enter your weight, height, age, and sex, and the calculator returns your estimated BMR in calories per day.
Example: A 30-year-old woman who is 165 cm tall and weighs 65 kg has a BMR of (10×65) + (6.25×165) − (5×30) − 161 ≈ 1,383 calories per day.
What's the difference between BMR and TDEE? BMR is calories burned at complete rest, while TDEE (Total Daily Energy Expenditure) adds in calories burned through daily activity and exercise, giving a fuller picture of total calorie needs.
Why does BMR decrease with age? Metabolic rate naturally slows with age, partly due to gradual loss of muscle mass, which burns more calories at rest than fat tissue does.
Can I increase my BMR? Building muscle through resistance training is one of the most effective ways to raise BMR over time, since muscle tissue requires more energy to maintain than fat tissue, even at rest.
Should I eat below my BMR to lose weight faster? No, eating significantly below BMR for extended periods can slow metabolism, cause muscle loss, and is generally not recommended without medical supervision — sustainable weight loss typically comes from a moderate deficit below TDEE, not BMR.
Why do formulas differ slightly, like Mifflin-St Jeor versus Harris-Benedict? Different formulas were developed from different population studies and over different time periods; Mifflin-St Jeor is generally considered more accurate for modern populations than the older Harris-Benedict equation.