BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing and circulation.

Which BMR formula is most accurate?

The Mifflin-St Jeor equation is considered the most accurate for most people and is recommended by the Academy of Nutrition and Dietetics.

BMR Calculator – Basal Metabolic Rate Calculator Online

BMR Calculator

Calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation.

Units

Metric

Imperial

Sex

Male

Female

Age (years)

Weight (kg)

Height (cm)

Activity level

BMR

1,649

kcal/day at complete rest

TDEE

2,556

kcal/day to maintain weight

Goal	Daily Calories	Weekly Change
Lose weight fast	1,556 kcal	-1 kg/week
Lose weight	2,056 kcal	-0.5 kg/week
Maintain weight	2,556 kcal	0
Gain weight	3,056 kcal	+0.5 kg/week
Gain weight fast	3,556 kcal	+1 kg/week

Calculated using the Mifflin-St Jeor equation — the most validated formula for clinical use. Results are estimates; individual metabolism varies.

BMR Calculator

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic life functions — breathing, circulation, cell repair, and temperature regulation.

Mifflin-St Jeor Formula

Men: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161

Multiply your BMR by an activity factor to get your TDEE (Total Daily Energy Expenditure) — the total calories you need each day.

How to use BMR for weight management

Lose weight: Eat 500 kcal below TDEE for a safe 0.5 kg/week loss.
Maintain weight: Eat at TDEE.
Gain muscle: Eat 300–500 kcal above TDEE with strength training.

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic life functions — breathing, circulation, cell repair, and temperature regulation.

Mifflin-St Jeor Formula

Men: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161

Multiply your BMR by an activity factor to get your TDEE (Total Daily Energy Expenditure) — the total calories you need each day.

How to use BMR for weight management

Lose weight: Eat 500 kcal below TDEE for a safe 0.5 kg/week loss.
Maintain weight: Eat at TDEE.
Gain muscle: Eat 300–500 kcal above TDEE with strength training.