How do you calculate BMR?
BMR is calculated with the Mifflin-St Jeor equation using sex, age, height, and weight.
Fitness Calculator
BMR Calculator
Estimate your basal metabolic rate using age, sex, height, and weight. Use it as a simple starting point for calorie planning and nutrition decisions.
Why use it
A simple resting calorie estimate for everyday nutrition planning
BMR tells you how many calories your body burns at rest. It does not include exercise, but it gives you a useful baseline for maintenance calories, fat loss, or muscle-gain planning.
Useful for
Calorie planning and nutrition goals
What it compares
Age, sex, height, and weight
Best for
Maintenance, deficit, or surplus estimates
Important note
Estimate only, not a direct metabolism test
Your Measurements
Choose the unit system that matches the measurements you have.
Required. This calculator uses the Mifflin-St Jeor equation.
yr
Required. Enter a whole number between 1 and 120.
ft
in
Required. Enter your height in feet and inches.
lb
Required. Enter your weight in pounds.
How BMR Works
What Is BMR?
BMR stands for Basal Metabolic Rate. It estimates how many calories your body burns at rest to support basic functions like breathing, circulation, organ function, and cell repair.
BMR Formula
Male: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
Female: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
US units first convert pounds to kilograms and inches to centimeters before applying the formula.
BMR Example
US example: Male, age 30, 5 ft 10 in, 175 lb.
Converted values: 79.4 kg and 177.8 cm.
Formula: BMR = (10 x 79.4) + (6.25 x 177.8) - (5 x 30) + 5 = 1,761 calories/day.
Metric example: Female, age 35, 165 cm, 65 kg gives a BMR of 1,345 calories/day.
BMR vs TDEE
BMR estimates calories burned at rest. TDEE, or Total Daily Energy Expenditure, adds your activity level, exercise, and daily movement on top of BMR.
How To Use Your BMR
Use your BMR as a baseline for planning a calorie deficit for weight loss, a maintenance target for stable weight, or a calorie surplus if you want to support muscle gain.
What Affects BMR?
Age, sex, height, weight, muscle mass, body composition, activity level, and genetics all influence BMR. Health conditions and medications can also affect the result.
BMR Limitations
BMR calculators provide estimates, not exact measurements. Real calorie needs can vary based on metabolism, activity, muscle mass, health conditions, and how accurately you track inputs.
About The Calculation
This calculator uses the Mifflin-St Jeor equation for a practical BMR estimate.
US inputs are converted to kilograms and centimeters before the equation is applied.
The final result is rounded to the nearest whole calorie per day.
Formula Guide
Quick reference for the Mifflin-St Jeor equation
| Sex | Formula |
|---|---|
| Male | BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5 |
| Female | BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161 |
Frequently Asked Questions
Common questions about BMR
What does BMR mean?
BMR means Basal Metabolic Rate. It estimates how many calories your body burns at rest to support basic functions.
Is BMR the same as maintenance calories?
No. BMR is calories burned at rest. Maintenance calories include BMR plus the calories you burn through daily activity.
What is the difference between BMR and TDEE?
BMR estimates calories burned at rest, while TDEE estimates total daily calories burned after adding activity level.
Does BMR include exercise?
No. BMR does not include exercise. Exercise is part of your total daily energy expenditure, not your resting metabolic rate.
Why do men and women have different BMR formulas?
The formulas use different constants because average body composition and resting energy use often differ between men and women.
Can BMR help with weight loss?
Yes. BMR can help you build a starting point for calorie deficit, maintenance, or surplus planning, though it is only one part of the picture.
Is this BMR calculator accurate?
This calculator provides a useful estimate, but actual calorie needs can vary based on metabolism, activity, muscle mass, health conditions, and tracking accuracy.