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BMR Calculator

Find your Basal Metabolic Rate — the calories your body burns just to keep you alive at rest.

Your details

Units

Gender

Age (years)

Weight (kg)

Height (cm)

Your result

0 cal/day

Calories burned at complete rest

At rest (BMR) — Movement & exercise —

Share of a moderately active day (BMR × 1.55) — most of your calories are burned just staying alive.

Your metabolism over time

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Now

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+10 yrs

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+20 yrs

Want the full picture including exercise? Use the TDEE calculator to get daily calories and macros for your goal.

Daily calories by activity level

Activity level	Multiplier	Calories / day
Sedentary — little or no exercise	×1.2	—
Light — exercise 1–3 days/week	×1.375	—
Moderate — exercise 3–5 days/week	×1.55	—
Active — exercise 6–7 days/week	×1.725	—
Very active — hard exercise / physical job	×1.9	—

Your BMR multiplied by an activity factor estimates your TDEE — the calories you actually burn in a day. Pick the row closest to your week, or use the TDEE calculator for a precise number.

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What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic functions — breathing, circulating blood, and maintaining organs — if you did absolutely nothing all day. It typically accounts for 60–70% of the calories you burn.

The Mifflin-St Jeor equation

Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

It's considered the most accurate general BMR formula and is the basis for most modern calorie calculators.

BMR vs TDEE — what's the difference?

BMR is calories at rest. TDEE is BMR plus everything else you do (walking, working, exercising). TDEE is the number you use to plan meals.