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BMR Calculator
🔥 BMR Calculator
Your Basal Metabolic Rate is the energy your body burns just staying alive — breathing, circulating blood, repairing cells — before you've taken a single step. It's the baseline every calorie or diet plan should start from.
Mifflin-St Jeor formula
Male: (10 × weight) + (6.25 × height) − (5 × age) + 5
Female: (10 × weight) + (6.25 × height) − (5 × age) − 161
This is the formula most dietitians use today, replacing the older Harris-Benedict equation for better accuracy. Multiply your BMR by an activity factor (1.2–1.9) to get your TDEE — the calories you actually burn in a full day.
Frequently Asked Questions
Is BMR the same as how many calories I can eat?
No — BMR is calories burned at total rest. Your actual daily burn (TDEE) is BMR multiplied by an activity factor, since movement, exercise, and digestion all add to it.
Why do men and women have different BMR formulas?
Men typically carry more lean muscle mass relative to body weight, and muscle burns more energy at rest than fat — the formula's offset accounts for this average difference.
Does BMR change over time?
Yes — it gradually declines with age (partly due to natural muscle loss) and changes with significant weight gain or loss, so it's worth recalculating periodically rather than treating one number as fixed for life.
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