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BMR Calculator

Estimate the calories your body uses at complete rest to keep essential functions running.

Your Body Stats

We use the Mifflin-St Jeor equation for this estimate.

Units
years
kg
cm
Your Resting Burn
1,709kcal / day

This is the energy your body uses for essential functions before movement, exercise, and digestion.

Estimated Burn by Activity

Layer daily movement on top to approximate a full day of burn.

  • Sedentary (little or no exercise)2,051 kcal
  • Lightly active (light exercise 1-3 days/week)2,350 kcal
  • Moderately active (moderate exercise 3-5 days/week)2,649 kcal
  • Very active (hard exercise 6-7 days/week)2,948 kcal
  • Extremely active (very hard exercise & physical job)3,247 kcal
Get a full TDEE breakdown

Your BMR

1,709 kcal / day

Now make it a number you actually hit

Log meals against this target, see your progress, and adjust as real life changes.

Start tracking against it

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Frequently Asked Questions

What is Basal Metabolic Rate (BMR)?
BMR is the number of calories your body burns at rest to maintain essential life functions like breathing, circulation, cell production, and temperature regulation.
What is the difference between BMR and TDEE?
BMR is your baseline resting energy burn. TDEE (Total Daily Energy Expenditure) includes your BMR plus the calories burned through movement, exercise, and digesting food.
Which formula does this calculator use?
This calculator uses the Mifflin-St Jeor equation, widely recognized in clinical research as the most accurate formula for estimating resting metabolic rate.
Should I eat less than my BMR?
Generally no. Eating below your BMR for extended periods can cause muscle loss, nutrient deficiencies, low energy levels, and hormonal disruption. Aim to eat between your BMR and TDEE for weight loss.

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How this is calculated

This uses the Mifflin-St Jeor equation: 10 x weight in kg + 6.25 x height in cm - 5 x age, then +5 for men and -161 for women. It estimates resting energy expenditure only, and does not include activity or the energy cost of digestion.

These calculators give population-level estimates for general fitness planning, not medical advice. Individual needs vary. If you are pregnant, managing a health condition, or working with a clinician or dietitian, follow their guidance instead.

Your BMR1,709 kcal / day