BMR Calculator
Find your Basal Metabolic Rate — the calories your body burns at complete rest — using 3 scientific formulas.
📊 Your Daily Calorie Needs (TDEE)
Your BMR multiplied by activity level — this is your full daily calorie burn including movement and exercise.
| Activity Level | Multiplier | Calories/Day |
|---|
🧮 Results by Formula
| Formula | BMR | Notes |
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💡 What To Do With This Number
What Is BMR?
Basal Metabolic Rate is the number of calories your body needs to perform basic life-sustaining functions — breathing, circulation, cell production, and organ function — while completely at rest. It does not include any calories burned through movement, digestion, or exercise. BMR typically accounts for 60–75% of total daily calorie burn, making it the single biggest factor in your overall energy needs.
Mifflin-St Jeor (1990): The most accurate for most modern adults — used as the primary estimate above
Harris-Benedict (revised 1984): An older, widely cited formula, slightly less accurate for average body types
Katch-McArdle: Based on lean body mass — more accurate for very lean or muscular individuals, estimated here using average body fat assumptions
Frequently Asked Questions
BMR is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) adds in calories burned through daily movement, exercise, and digestion — it's your true total daily calorie burn and the number to use for weight goals.
No — eating below your BMR for extended periods can slow your metabolism, cause muscle loss, and lead to nutrient deficiencies. Use our Daily Calorie Calculator to find a safe deficit based on your full TDEE instead.
Muscle mass naturally declines with age unless actively maintained through resistance training, and muscle burns more calories at rest than fat tissue — this is the main driver of the age-related BMR decrease these formulas account for.
Yes — building muscle through resistance training is the most effective long-term way, since muscle tissue burns more calories at rest than fat. Adequate sleep and avoiding very low-calorie diets also help preserve metabolic rate.
Be honest rather than aspirational — most people overestimate their activity level. If unsure, pick the lower of two options that seem to fit, then adjust based on real-world weight trends over 2–3 weeks.
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