Calculate your basal metabolic rate, the calories your body burns at rest, with the Mifflin-St Jeor and Harris-Benedict formulas. Enter your values; the result updates as you type, with the method shown below.
About this calculator
Basal metabolic rate (BMR) is the energy your body uses at complete rest to breathe, circulate blood and keep its temperature. It is usually 60 to 70% of total daily energy and the base for any calorie plan.
Enter your sex, age, weight and height. The calculator shows your BMR with the Mifflin-St Jeor and revised Harris-Benedict formulas, and an estimate with light activity.
When to use it
- Starting a calorie or macro plan.
- Comparing two common formulas.
- Understanding why needs fall with age.
- Checking the figure given by a smart scale.
How to read the result
Mifflin-St Jeor is considered the most accurate for most adults. Multiply BMR by an activity factor (1.2 to 1.9) to get daily needs.
BMR rises with muscle mass and falls with age; formulas are averages.
Mistakes to avoid
- Eating below your BMR for long periods.
- Treating BMR as total daily needs.
- Comparing figures from different formulas.
Formula
Mifflin-St Jeor: 10W + 6.25H − 5A + 5 (men) or − 161 (women)
Worked example
Woman, 35, 65 kg, 168 cm: BMR about 1,364 kcal a day.
Frequently asked questions
What is BMR?
The energy your body needs at rest for breathing, circulation and temperature.
BMR or TDEE?
TDEE adds your activity: use our calorie or macro calculator.
BMR or TDEE?
TDEE adds activity; use the calorie or macro calculator.
Why do formulas differ?
They were built on different populations.
Can I raise my BMR?
Building muscle raises it slightly.
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Results are estimates for information only. Check important figures with a professional.