Calculate Your BMR
This is the minimum energy your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production.
📊 Daily Calories by Activity Level (TDEE)
Your Total Daily Energy Expenditure (TDEE) depends on how active you are. Select your typical activity level:
🎯 Calorie Targets for Your Goals
Based on your selected activity level:
💡 Understanding Your Results
BMR is your body's baseline calorie burn at complete rest. TDEE accounts for your daily activities and exercise. To lose weight, eat below your TDEE. To gain, eat above it. A 500 calorie daily deficit/surplus typically results in about 0.5 kg (1 lb) change per week. These are estimates—individual metabolism varies. Consult a healthcare provider for personalized advice.
About BMR and TDEE
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, nutrient processing, and cell production while at complete rest.
Total Daily Energy Expenditure (TDEE) is your BMR plus the calories burned through daily activities and exercise. This is the actual number of calories you burn each day.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR:
- 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
Note: BMR and TDEE calculations are estimates. Actual calorie needs vary based on genetics, body composition, hormones, and other factors. Always consult a healthcare professional before making significant dietary changes.
Learn More About BMR
Read our comprehensive guide: What Is BMR? Basal Metabolic Rate Explained — covers the Mifflin-St Jeor and Harris-Benedict equations, worked examples for men and women, BMR vs. TDEE vs. RMR, factors that affect your metabolism, and common calorie-counting mistakes.
BMR Calculator FAQ
What is Basal Metabolic Rate (BMR)?
BMR is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It represents your minimum daily energy requirement just to stay alive, typically accounting for 60–75% of total daily calorie expenditure.
What formula does this BMR calculator use?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for the general population. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.
What is the difference between BMR and TDEE?
BMR is the calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor and represents your total daily calorie burn including physical activity. TDEE is the number you should use for meal planning and calorie goals.
How accurate is a BMR calculator?
BMR equations predict actual measured BMR within approximately ±10% for most people. The Mifflin-St Jeor equation has been validated as accurate within 10% for about 82% of individuals. For precise measurement, indirect calorimetry (a clinical test) is the gold standard.
Should I eat below my BMR to lose weight?
Consistently eating below your BMR is generally not recommended as it can trigger metabolic adaptation, muscle loss, and nutrient deficiencies. A moderate deficit of 300–500 calories below your TDEE (not BMR) is a more sustainable approach to weight loss.
Can I increase my BMR?
The most effective way to increase BMR is to build muscle through resistance training. Muscle tissue burns more energy at rest than fat tissue. Each kilogram of muscle burns roughly 13 calories per day at rest, compared to about 4.5 calories per kilogram of fat.
Why does BMR decrease with age?
BMR decreases approximately 1–2% per decade after age 20, primarily due to loss of muscle mass (sarcopenia) and hormonal changes. Regular strength training can significantly slow this decline by maintaining lean body mass.
Is this BMR calculator private?
Yes. All calculations run locally in your browser using JavaScript. No personal data (weight, height, age) is sent to any server. When you refresh the page, your inputs are cleared completely.
Privacy & Limitations
- All calculations run entirely in your browser -- nothing is sent to any server.
- Results are estimates and should not replace professional medical advice.
Related Tools
- Blood Pressure Calculator -- Check blood pressure readings against AHA categories with visual gauge
- Pregnancy Due Date Calculator -- Estimate your due date and track pregnancy milestones from LMP, conception, or
- Macro Calculator -- Calculate protein, carbs, and fat targets
- Pregnancy Weight Gain Calculator -- Track recommended weight gain during pregnancy based on pre-pregnancy BMI and
Related Tools
View all toolsBMI Calculator
Calculate Body Mass Index from height and weight
Body Fat Calculator
Estimate body fat percentage from BMI
Calorie Needs Calculator
Estimate daily calories by activity level
Ideal Weight Calculator
Estimate ideal weight from height
Pace Calculator
Calculate running pace and race finish times
Calories Burned Calculator
Estimate calories burned from any activity