Free BMR Calculator
Your Basal Metabolic Rate is the energy your body burns at complete rest. Enter your age, height, weight and activity level to get your BMR via the Mifflin-St Jeor equation, plus your total daily calorie needs.
How to Use the BMR Calculator
- Enter your gender, age, height and weight.
- Select your activity level.
- Click Calculate BMR to see your basal rate and daily calorie target.
Features
Uses the widely trusted Mifflin-St Jeor formula with separate equations for men and women, then multiplies by five activity levels from sedentary to very active. You also get sample targets for gentle weight loss and gain.
Benefits & Use Cases
Dieters use BMR to set realistic calorie targets instead of guessing; athletes use it to fuel training properly. Knowing your maintenance calories is the foundation of any nutrition plan.
Tips
Be honest about activity level — most desk workers are sedentary or lightly active. Recalculate after every 5 kg of weight change, since BMR shifts with body mass.
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate is the number of calories your body needs per day at complete rest to keep vital functions running.
What is the Mifflin-St Jeor equation?
It is a formula estimating BMR from weight, height, age and sex, considered the most accurate common method without lab testing.
BMR vs TDEE — what is the difference?
BMR is calories burned at rest; TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity factor — the calories you actually need per day.
How many calories should I eat to lose weight?
A common guideline is TDEE minus about 500 kcal per day for roughly 0.5 kg of loss per week, but consult a professional for personalized advice.
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