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BMR Calculator
Estimate the calories you burn at rest and your daily needs by activity level.
BMR
—
Calories burned at rest.
| Sedentary | — |
|---|---|
| Lightly active | — |
| Moderately active | — |
| Very active | — |
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Enter your figures above to see the step-by-step working.
An estimate — not medical adviceEverything computed client-side — nothing leaves this page
How the BMR Calculator Works
Your basal metabolic rate is the energy your body burns at complete rest just to keep you alive — heartbeat, breathing, temperature. This calculator uses the Mifflin-St Jeor equation, the modern standard, which takes your weight, height, age and sex to estimate BMR in calories per day.
To find how much you actually need, multiply BMR by an activity factor — from 1.2 for a sedentary lifestyle to 1.725 for hard daily exercise. That total daily energy expenditure is the number to eat around for maintenance, above for gain, below for loss.
BMR = 10×kg + 6.25×cm − 5×age + (5 male / −161 female)
Note: an estimate using standard formulas and population averages. It isn’t medical advice — talk to a healthcare professional about your health.
Frequently Asked Questions
What is BMR?
Basal metabolic rate — the calories your body burns at rest to keep basic functions going. It’s the biggest part of daily energy use.
How do I use my BMR?
Multiply it by an activity factor (1.2 to 1.725) to get your daily calorie needs. Eat around that to maintain weight, below to lose, above to gain.
Which BMR formula is this?
The Mifflin-St Jeor equation, which research finds more accurate for most people than the older Harris-Benedict formula.
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