BMR Calculator

Estimate your basal metabolic rate, the calories your body burns at complete rest, using the Mifflin-St Jeor equation, then see daily calories across five activity levels.

Basal metabolic rate

1,730 kcal/day

Calories burned at complete rest

Sedentary (little exercise)—

Moderate (3–5 days/week)—

Very active (6–7 days/week)—

Daily calories by activity level

Your BMR multiplied by standard activity factors. Updates as you change the inputs.

How it works

Your basal metabolic rate is the energy your body uses just to keep you alive at rest, breathing, circulating blood, and maintaining temperature. It typically accounts for 60–70% of the calories you burn each day. Multiplying BMR by an activity factor estimates your total daily energy expenditure (TDEE).

The Mifflin-St Jeor equation

Men: BMR = 10·kg + 6.25·cm − 5·age + 5
Women: BMR = 10·kg + 6.25·cm − 5·age − 161

Activity multipliers

Level	Multiplier
Sedentary	× 1.2
Lightly active	× 1.375
Moderately active	× 1.55
Very active	× 1.725
Extra active	× 1.9

Frequently asked questions

What is the difference between BMR and TDEE?

BMR is what you burn at rest. TDEE adds the energy from daily activity and exercise, so it is always higher than BMR.

Which equation is most accurate?

The Mifflin-St Jeor equation is widely regarded as the most accurate for the general population without a body-fat measurement.