BMR Calculator
Calculate your Basal Metabolic Rate — the minimum calories your body burns every day just to keep you alive, at complete rest.
BMR Calculator
Mifflin-St Jeor · Harris-Benedict
BMR is the foundation of your caloric needs. Multiply it by your activity factor to get TDEE (Total Daily Energy Expenditure). Even if you did nothing all day, your body would burn this many calories keeping your organs, brain, and metabolism running.
Mifflin-St Jeor (men): 10W + 6.25H - 5A + 5. (women): 10W + 6.25H - 5A - 161.
BMR by Weight & Sex (Mifflin-St Jeor, age 30, 175cm / 5'9")
| Weight | Male BMR (kcal) | Female BMR (kcal) |
|---|---|---|
| 55 kg / 121 lbs | ~1,450 | ~1,289 |
| 70 kg / 154 lbs | ~1,600 | ~1,439 |
| 85 kg / 187 lbs | ~1,750 | ~1,589 |
| 100 kg / 220 lbs | ~1,900 | ~1,739 |
| 115 kg / 253 lbs | ~2,050 | ~1,889 |
BMR vs TDEE — What's the Difference?
BMR is your resting calorie burn — the calories needed just to keep you alive. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor (1.2–1.9). BMR is typically 60–70% of TDEE for most active people. A sedentary office worker multiplies BMR × 1.2; a hard-training athlete may multiply by 1.7–1.9. Use the TDEE calculator to get your full daily calorie need.
What Affects BMR?
The main factors are lean body mass, age, sex, and height. Muscle tissue is metabolically more active than fat — so two people of the same weight can have very different BMRs if one is more muscular. BMR naturally declines about 1–2% per decade from age 30, which is why maintaining muscle mass through resistance training is important as you age.
Note on formulas: Mifflin-St Jeor is generally the most accurate for average adults. Harris-Benedict (revised) is shown for comparison. If you know your body fat %, the Katch-McArdle formula using lean mass is even more precise.