BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Find out how many calories your body needs at rest and with your activity level.
How to Use This BMR Calculator
- Select your Gender (Male or Female) using the toggle buttons.
- Enter your Age in years.
- Enter your Weight in kilograms and Height in centimeters.
- Choose your Activity Level from the dropdown menu.
- Click Calculate to see your BMR, TDEE, and calorie recommendations.
Mifflin-St Jeor Formula
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 161
Your TDEE is calculated by multiplying your BMR by an activity factor: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), or Very Active (1.9). The Mifflin-St Jeor equation is widely considered the most accurate BMR formula for the general population.
Examples
Male, 30 years, 70 kg, 175 cm, moderate activity:
BMR = 10×70 + 6.25×175 − 5×30 − 5 = 1,688 kcal
TDEE = 1,688 × 1.55 = 2,617 kcal/day
Female, 25 years, 60 kg, 165 cm, sedentary:
BMR = 10×60 + 6.25×165 − 5×25 + 161 = 1,392 kcal
TDEE = 1,392 × 1.2 = 1,670 kcal/day
Male, 40 years, 90 kg, 180 cm, very active:
BMR = 10×90 + 6.25×180 − 5×40 − 5 = 1,820 kcal
TDEE = 1,820 × 1.9 = 3,458 kcal/day
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at complete rest, such as breathing, circulation, and cell production. It represents the minimum energy required to keep your body functioning.
What is the difference between BMR and TDEE?
BMR is the calories burned at complete rest, while TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities, exercise, and digestion. TDEE gives you a more accurate picture of your total daily calorie needs.
How can I increase my BMR?
You can increase your BMR by building lean muscle mass through strength training, eating adequate protein, staying hydrated, getting enough sleep, and avoiding extreme calorie restriction. Muscle tissue burns more calories at rest than fat tissue.
Is the Mifflin-St Jeor formula accurate?
The Mifflin-St Jeor equation is widely considered the most accurate BMR formula for the general population. However, individual metabolism varies based on genetics, muscle mass, and other factors. Use this as a starting point and adjust based on your actual results over 2-3 weeks.