Calculate BMR online for free. Find your Basal Metabolic Rate using Mifflin-St Jeor formula. Know your daily calorie needs for weight management. Instant calculation.
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Basal Metabolic Rate is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions if you rested in bed all day.
Your Basal Metabolic Rate (BMR) is the number of calories your body burns just to stay alive — breathing, circulating blood, repairing cells, maintaining body temperature — while you're completely at rest.
Think of it this way: if you lay in bed all day without moving, your BMR is the minimum number of calories you'd need to consume to not lose weight. It doesn't account for walking to the bathroom, making coffee, or any other activity. Pure resting energy expenditure.
Your BMR is determined primarily by four factors: your sex, age, height, and weight. Muscle tissue burns more calories than fat tissue, which is why two people with identical height and weight can have meaningfully different BMRs depending on their body composition.
There are several equations for estimating BMR. We support the two most widely used:
Developed in 1990 and considered the most accurate for most people:
| Formula | |
|---|---|
| Men | 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5 |
| Women | 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161 |
An older formula, revised from the original 1919 version. Still widely cited but slightly less accurate for modern populations with more sedentary lifestyles:
| Formula | |
|---|---|
| Men | 88.362 + (13.397 × weight) + (4.799 × height) − (5.677 × age) |
| Women | 447.593 + (9.247 × weight) + (3.098 × height) − (4.330 × age) |
Both formulas are estimates. Individual results can vary by 10–15% due to genetics, hormonal differences, and body composition that the equations can't capture.
BMR is just the starting point. To find how many calories you actually need each day, you multiply your BMR by an activity multiplier to get your Total Daily Energy Expenditure (TDEE):
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, minimal exercise | BMR × 1.2 |
| Lightly active | Light exercise 1–3 days/week | BMR × 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | BMR × 1.55 |
| Very active | Hard exercise 6–7 days/week | BMR × 1.725 |
| Extremely active | Physical job + heavy exercise daily | BMR × 1.9 |
Example:
To...
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0
Calories / day
This is the exact number of calories your body burns while at complete rest.
Sedentary
Little or no exercise
0
kcal/day
Lightly Active
Light exercise/sports 1-3 days/week
0
kcal/day
Moderately Active
Moderate exercise/sports 3-5 days/week
0
kcal/day
Very Active
Hard exercise/sports 6-7 days/week
0
kcal/day
Extra Active
Very hard exercise/physical job
0
kcal/day
Calculated using the highly accurate Mifflin-St Jeor Equation. To lose weight organically, consume fewer calories than your activity level dictates (Caloric Deficit).
