BMR Calculator
Find your Basal Metabolic Rate using the Mifflin-St Jeor Formula
Your BMR Score
Calories per day
This is the energy your body needs at absolute rest.
What is Basal Metabolic Rate (BMR)?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns while performing basic life-sustaining functions, such as breathing, circulation, and cell production. Essentially, it is the resting energy expenditure required for your organs to function if you remained in bed all day.
How to Calculate BMR: The Mifflin-St Jeor Equation
This BMR calculator utilizes the Mifflin-St Jeor Equation, which is currently considered the most accurate formula by the Academy of Nutrition and Dietetics. Unlike the older Harris-Benedict formula, this equation accounts for modern metabolic rates and body compositions more effectively.
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
BMR vs TDEE: What's the Difference?
While BMR represents your calories at rest, your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn including exercise and daily movement. To calculate TDEE, you multiply your BMR by an activity factor:
| Activity Level | Multiplier | Calories Burned |
|---|---|---|
| Sedentary (No Exercise) | BMR x 1.2 | 1,637 |
| Lightly Active (1-3 days/week) | BMR x 1.375 | 1,875 |
| Moderately Active (3-5 days/week) | BMR x 1.55 | 2,114 |
| Very Active (6-7 days/week) | BMR x 1.725 | 2,353 |
Factors Influencing Your Metabolic Rate
Several variables can cause your BMR to fluctuate:
- Lean Body Mass: Muscle burns more calories than fat, even at rest. High muscle mass results in a higher BMR.
- Age: Metabolism naturally slows down with age due to muscle loss and hormonal changes.
- Genetics: Some individuals have a naturally faster metabolism due to genetic predispositions.
- Dietary Habits: Extreme caloric deficits can lead to "starvation mode," where the body lowers its BMR to conserve energy.
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