BMR Calculator
Basal Metabolic Rate + Daily Energy Needs
| Activity Level | Calorie |
|---|---|
| Sedentary: little or no exercise | 1,942 |
| Exercise 1-3 times/week | 2,225 |
| Exercise 4-5 times/week | 2,370 |
| Daily exercise or intense exercise 3-4 times/week | 2,508 |
| Intense exercise 6-7 times/week | 2,791 |
| Very intense exercise daily, or physical job | 3,074 |
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
Free BMR Calculator — Basal Metabolic Rate & Daily Calories
This BMR calculator estimates how many calories your body burns at complete rest, then turns that number into daily calorie targets for each activity level. Enter your age, gender, height and weight, pick how active you are, and your basal metabolic rate and total daily calories appear straight away.
Quick answer: BMR is the energy your body needs just to stay alive, for breathing, circulation, brain activity and cell repair. For most people it is the largest share of the calories burned each day, which makes it the starting point for any calorie plan.
How to Calculate BMR (Mifflin-St Jeor Formula)
The calculator uses the Mifflin-St Jeor equation, published in 1990 and still one of the most trusted ways to estimate BMR in healthy adults.
For example, a 30-year-old man who is 170 cm tall and weighs 70 kg has a BMR of about 1,618 calories per day. A 28-year-old woman who is 172 cm tall and weighs 68 kg has a BMR of about 1,454.
BMR vs TDEE: Daily Calories by Activity Level
BMR covers only calories burned at rest. TDEE adds movement, exercise and digestion, and the calculator finds it by multiplying your BMR by an activity factor.
| Activity level | Factor |
|---|---|
| Sedentary (little or no exercise) | × 1.2 |
| Exercise 1–3 times a week | × 1.375 |
| Exercise 4–5 times a week | × 1.465 |
| Daily exercise, or intense exercise 3–4 times a week | × 1.55 |
| Intense exercise 6–7 times a week | × 1.725 |
| Very intense daily exercise, or a physical job | × 1.9 |
Eating close to your TDEE should keep your weight steady, and about 300 to 500 calories below it supports gradual fat loss. Going far below your BMR for long periods is not recommended without guidance from a doctor or dietitian. To turn these numbers into a full plan with macros, use the calorie calculator.
How to Use Your BMR to Plan Your Diet
Start with the daily calories for your activity level, which is your maintenance number. Subtract 300 to 500 calories to lose weight gradually, or add 250 to 500 to gain. Weigh yourself under the same conditions each week, and adjust by 100 to 200 calories if nothing changes after two to three weeks. Recalculate whenever your weight changes by a few kilograms, because your BMR changes with it.
What Affects Your BMR?
Age — BMR gradually falls as muscle mass declines.
Gender — men usually have a higher BMR because they carry more lean mass.
Weight and height — larger bodies need more energy to keep running.
Muscle mass — muscle burns more at rest than fat.
Genetics and hormones — thyroid and other conditions can raise or lower metabolic rate.
Is a BMR Calculator Accurate?
It gives a solid estimate for most healthy adults, but it is still an estimate. Track your weight over two to three weeks and adjust your calories if results differ from what you expected. The calculator is designed for adults, so teenagers, pregnant women and people with medical conditions should speak to a doctor or dietitian. For a fuller picture of your body, pair it with the body fat calculator and the BMI calculator.
How to Use This BMR Calculator
Enter your age and gender
Type your age in years and choose male or female, because the formula differs slightly for each.
Enter your height and weight
Choose cm, ft or in for height, and kg or lb for weight.
Choose your activity level
Pick the option that best matches a typical week.
Click "Calculate BMR & TDEE"
Your BMR, resting calories, activity calories and the full daily calorie table appear instantly.