BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to determine your daily calorie needs for weight management and optimal health.
Ready to Calculate
Fill out the form on the left and click "Calculate BMR & TDEE" to see your metabolic rate and daily calorie needs.
BMR Calculator Guide
Your Basal Metabolic Rate (BMR) is the calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. TDEE adds your daily activity to this baseline.
How to Use Your Results
Maintenance: Eat your TDEE calories to maintain current weight
Fat Loss: Eat 300-500 calories below TDEE (shown as "cutting calories")
Muscle Gain: Eat 200-300 calories above TDEE (shown as "bulking calories")
About the Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation, which is accurate within ±10% for most people. It's the formula recommended by nutrition professionals because it accounts for modern body composition better than older equations.
Mifflin-St Jeor Equation
Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age years) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age years) - 161
This equation is considered the most accurate for predicting BMR in healthy adults.
Remember: These are estimates. Track your weight for 2-3 weeks and adjust calories based on actual results. Individual metabolism can vary due to genetics, muscle mass, and other factors.
Want calorie targets tailored to your goal? Use your BMR in our TDEE calculator to get fat loss, maintenance, and muscle gain targets.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest just to stay alive. TDEE adds your daily activity — exercise, work, and general movement — on top of your BMR.
How accurate is the Mifflin-St Jeor equation?
It's considered the most accurate BMR formula for the general population, typically within about ±10% of measured values from indirect calorimetry.
Should I eat exactly my BMR to lose weight?
No — eating at your BMR ignores your daily activity and can be an unnecessarily aggressive deficit. Use your TDEE (BMR × activity level) as the baseline, then subtract calories from there for weight loss.
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