BMR Calculator
Your resting burn rate from the Mifflin-St Jeor formula, plus a TDEE table for five activity levels.
How to use
- Pick your sex, then enter age, height (cm) and weight (kg).
- Your BMR appears instantly with the full TDEE table.
- Match your weekly activity to the closest row for daily needs.
Frequently asked questions
What is BMR?
Basal Metabolic Rate is the energy your body burns at complete rest to keep vital organs running — breathing, circulation, cell repair. It typically accounts for 60–70% of daily energy expenditure.
Which formula does this calculator use?
Mifflin-St Jeor (1990), the equation the Academy of Nutrition and Dietetics recommends: 10 × weight + 6.25 × height − 5 × age, plus 5 for men or minus 161 for women. It is considered more accurate than the older Harris-Benedict equation for most people.
What is TDEE and how does it relate to BMR?
Total Daily Energy Expenditure is BMR multiplied by an activity factor (1.2 for sedentary up to 1.9 for athletes). TDEE estimates your total daily burn — eating near it maintains weight, above it gains, below it loses.
Why does BMR drop with age?
Muscle mass typically declines with age and muscle is metabolically active tissue, so the same body at 60 burns less at rest than at 25. Strength training counteracts this decline.
How should I use my BMR number?
Treat it as a reference point, not a prescription: never eat below BMR for extended periods without medical guidance, and use the TDEE table for realistic day-to-day planning.