🔥 BMR Calculator — Basal Metabolic Rate + TDEE
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Your BMR — calories your body burns at complete rest (kcal/day)
Daily Calorie Needs by Goal (TDEE)
(your TDEE)
(−500 kcal/day)
(+500 kcal/day)
Mifflin-St Jeor equation used — the most accurate formula for most adults. Results are estimates.
🔗 Related Health & Fitness Calculators
Unlock the secrets of your metabolism with our BMR calculator! Discover your body’s daily calorie burn at rest and use this information to fuel your weight management goals, whether aiming for weight loss, gain, or maintenance.
What is BMR (Basal Metabolic Rate)?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic life-sustaining functions — breathing, blood circulation, cell production, organ function, and temperature regulation — while at complete rest. It represents the minimum energy your body consumes if you were to lie still all day and not eat. BMR typically accounts for 60–75% of your total daily calorie expenditure.
BMR Formula — Mifflin-St Jeor Equation (Most Accurate)
Our calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate BMR formula for most adults:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
BMR vs TDEE — What’s the Difference?
BMR is your calorie burn at absolute rest. TDEE (Total Daily Energy Expenditure) is your actual daily calorie need, which factors in your activity level. TDEE = BMR × Activity Multiplier. To lose weight, eat below your TDEE; to gain weight, eat above it. Use our dedicated TDEE calculator for a more detailed breakdown.
Average BMR Ranges by Age Group
| Age Group | Female (kcal/day) | Male (kcal/day) |
|---|---|---|
| 18–29 | 1,350–1,500 | 1,600–1,900 |
| 30–49 | 1,250–1,450 | 1,500–1,800 |
| 50–69 | 1,150–1,350 | 1,400–1,650 |
| 70+ | 1,050–1,250 | 1,300–1,500 |
Frequently Asked Questions
How is BMR calculated?
Our calculator uses the Mifflin-St Jeor equation — the most validated formula for adults. It uses your weight, height, age, and gender as inputs. Enter your details above and get your result instantly.
What is a good BMR for my age?
BMR varies significantly by body size — a heavier or taller person will naturally have a higher BMR. See the average ranges in the table above. What matters more is your TDEE relative to your calorie intake for weight management goals.
How can I increase my BMR?
Building lean muscle mass is the most effective way to raise BMR, since muscle burns more calories than fat even at rest. Strength training, adequate protein intake, and avoiding very-low-calorie crash diets all help maintain or increase BMR over time.
Should I eat at my BMR level?
No — eating only at BMR level (your complete-rest calorie burn) is not recommended, as it does not account for any physical activity. Always use your TDEE (BMR × activity factor) as your calorie baseline, then adjust up or down based on your goals.