Calculate your Basal Metabolic Rate (BMR)—the calories your body burns at rest. Uses the Mifflin-St Jeor equation. Free BMR calculator for diet and fitness planning.
Uses the Mifflin-St Jeor equation. For total daily calories including activity, use our calorie calculator.
This tool is for informational and educational purposes only. It is not a substitute for professional medical, nutritional, or health advice. For diagnosis, treatment, or personalized guidance, please consult a qualified healthcare provider.
Help others by sharing your experience
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest—just to keep you alive. It's the foundation for estimating your total daily calorie needs. Our free BMR calculator uses the Mifflin-St Jeor equation, the formula recommended by the Academy of Nutrition and Dietetics, so you get a reliable estimate for diet and fitness planning. Enter your gender, age, weight, and height in metric or imperial units; the calculator shows your BMR in calories per day. Use it alongside our calorie calculator to get your total daily energy expenditure (TDEE) and plan intake for weight loss, maintenance, or gain. For body composition context, try our BMI calculator and body fat calculator.
BMR (Basal Metabolic Rate) is the energy your body uses at rest to maintain vital functions: breathing, circulation, cell production, temperature regulation, and organ function. It does not include any activity—no walking, exercise, or digestion. BMR accounts for the largest share of most people's daily calorie burn (often 60–75%). Knowing your BMR helps you set a baseline: eating below BMR for long periods is generally not advised, while eating above BMR is necessary to gain weight or support high activity. Health and fitness professionals use BMR as the first step in designing nutrition plans.
Our BMR calculator uses the Mifflin-St Jeor equation, published in 1990 and now the standard in clinical and dietetic practice. It is more accurate than the older Harris-Benedict equation for most adults. The formula uses gender, age (years), weight (kg), and height (cm). For men: BMR = 10 × weight + 6.25 × height − 5 × age + 5. For women: BMR = 10 × weight + 6.25 × height − 5 × age − 161. The result is in calories per day (kcal/day). If you enter weight and height in pounds and inches, the calculator converts to metric before applying the formula so the result is consistent and accurate.
BMR is calories at rest. TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through activity—daily movement, exercise, and the thermic effect of food. To estimate TDEE, multiply BMR by an activity factor: sedentary (1.2), light (1.375), moderate (1.55), active (1.725), or very active (1.9). Our calorie calculator does this for you: it calculates BMR (or uses a similar equation) and then applies your activity level to give you total daily calories. Use the BMR calculator here when you want to see your resting metabolism alone, or when you want to understand the building block that feeds into TDEE.
To lose weight you need to consume fewer calories than you burn (a calorie deficit). Your TDEE is your burn; eating 300–500 calories below TDEE per day is a common and sustainable deficit (about 0.5–1 lb loss per week). BMR is your floor: it's the minimum your body needs at rest. Eating below BMR for extended periods can lead to fatigue, muscle loss, and metabolic adaptation. A safe approach is to set your target intake above BMR but below TDEE. Use our BMR result as the lower bound and our calorie calculator to set an appropriate daily intake and activity level.
BMR is influenced by age (metabolism tends to decrease with age), gender (men often have higher BMR per unit body mass due to muscle and size), weight and body composition (more lean mass usually means higher BMR), and height. The Mifflin-St Jeor formula captures these. It does not account for genetics, thyroid function, or extreme conditions; those can raise or lower your actual BMR. The calculator gives a solid estimate for most people; use it as a starting point and adjust based on how your body responds to your diet and activity.
Select your gender. Enter your age in years. Enter your weight in kilograms or pounds (choose the unit). Enter your height in centimeters or inches. Click Calculate. The result is your estimated BMR in calories per day. You'll also see a short explanation that this is the calories your body burns at rest. Use the copy button to save the result. For your total daily needs including activity, go to our calorie calculator and enter the same stats plus your activity level to get TDEE and recommended intake for your goals.
Entering incorrect age, weight, or height leads to a wrong BMR. Use current values. Confusing BMR with TDEE leads to under- or over-eating: BMR is rest only; multiply by activity to get TDEE. Ignoring the difference between BMR and calorie target can be risky: don't aim to eat below BMR for long. Finally, BMR is an estimate; individual variation exists. Use it as a guide and adjust with your dietitian or based on results.
The Mifflin-St Jeor formula is defined in metric units (kg, cm). Our BMR calculator accepts both metric and imperial input: if you choose pounds and inches, it converts to kilograms and centimeters before applying the formula so the result is accurate. This way you don't have to convert manually. Switch between unit systems with one click and recalculate; the BMR result is the same for the same body measurements regardless of the unit you typed.
Recalculate your BMR when your weight or height changes noticeably, or when you pass an age milestone, since the formula uses these inputs. After significant weight loss or gain, your BMR will change (lighter body generally means lower BMR). Use the updated value to set new calorie targets. For long-term diet or fitness plans, recalculating every few months keeps your numbers current and your goals on track.
Calorie Calculator – TDEE and daily calorie needs. BMI Calculator – Body mass index. Body Fat Calculator – Body fat estimate. Health calculators – Full list.
BMR is the calories you burn at rest and is the basis for estimating total daily needs. Our free BMR calculator uses the Mifflin-St Jeor equation for a reliable estimate. Use it to understand your resting metabolism and as a stepping stone to TDEE and calorie targets. Pair it with our calorie calculator for a complete picture of your daily energy needs for weight loss, maintenance, or gain.
Embed this calculator: use https://calculator360pro.com/embed/calculators/health/bmr-calculator in an iframe.
Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. Understand your BMR, TDEE, and calorie requirements for weight loss or gain.
Calculate your Body Mass Index (BMI) using metric or imperial units. Get instant results and understand your BMI category.
Calculate your body fat percentage using the US Navy method. Get accurate body fat estimates based on your measurements and understand your body composition.
Learn what BMI is, how to calculate it, and understand its limitations. Use our BMI calculator to track your health.
HealthLearn how to use a pregnancy calculator to calculate your due date, track pregnancy weeks, and understand trimesters. Accurate pregnancy tracking for expecting mothers.
HealthCompare BMI and body fat percentage to understand the differences, accuracy, and which measurement is better for tracking your health and fitness goals.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It does not include activity. Knowing your BMR helps you set daily calorie targets for weight loss, maintenance, or gain.
We use the Mifflin-St Jeor equation, which is the standard recommended by the Academy of Nutrition and Dietetics. It uses your gender, age, weight, and height. The formula is more accurate than older equations like Harris-Benedict for most adults. For example, this helps illustrate the concept clearly.
BMR is calories burned at rest. TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through activity (work, exercise, daily movement). Use our calorie calculator to get your TDEE based on activity level; BMR is the first step in that calculation.
Yes. To lose weight you typically eat fewer calories than your TDEE. BMR shows your minimum resting needs; eating below BMR long-term is not recommended. A safe deficit is often 300–500 calories below TDEE. Use our calorie calculator to plan intake.
The Mifflin-St Jeor formula uses gender and age because metabolism differs: men tend to have higher BMR per unit body mass, and BMR generally decreases with age. Entering accurate data gives you a more reliable estimate for diet and fitness planning.