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BMR Calculator

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive: breathing, circulating blood and maintaining body temperature. It is the foundation of any calorie plan f...

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Basal Metabolic Rate

Nuclear Metabolic Signature

About the BMR Calculator

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive: breathing, circulating blood and maintaining body temperature. It is the foundation of any calorie plan for weight loss, maintenance or muscle gain.

How to use the BMR Calculator

  1. Select Male or Female.
  2. Enter your Age, Weight (kg) and Height (cm).
  3. Pick a formula under Metabolic Expenditure Formula: Mifflin-St Jeor (the modern standard) or the revised Harris-Benedict equation.
  4. Press the calculate button to see your daily resting calories.

Formula and method

Mifflin-St Jeor
Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5
Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161

Harris-Benedict (revised)
Men: 88.362 + 13.397 × kg + 4.799 × cm − 5.677 × age
Women: 447.593 + 9.247 × kg + 3.098 × cm − 4.330 × age

Worked example

A 30-year-old man who weighs 80 kg and is 180 cm tall: 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 800 + 1,125 − 150 + 5 = 1,780 kcal per day at rest. To estimate total daily needs, multiply by an activity factor (see the TDEE calculator).

Tips

  • BMR is not the number to eat. Your real daily burn is higher because of movement and exercise.
  • Mifflin-St Jeor is generally considered more accurate for the average person; Harris-Benedict can run a little higher.
  • Muscle mass raises BMR, which is one reason strength training helps with long-term weight management.
  • Do not eat far below your BMR for long periods without medical supervision.

Frequently asked questions

What is the difference between BMR and TDEE?
BMR is what you burn at rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor and includes walking, work and exercise.
Which BMR formula should I choose?
Use Mifflin-St Jeor unless you have a reason to compare. Both are estimates, so treat the result as a starting point and adjust based on how your weight responds over a few weeks.
Can I raise my BMR?
Building and keeping muscle, eating enough protein and staying active all help. Crash diets tend to lower BMR over time.