BMR Calculator
Quick answer
Your Basal Metabolic Rate (BMR) is the energy your body needs just to keep you alive — breathing, circulation, cell repair. This calculator uses the Mifflin-St Jeor equation, considered the most accurate for healthy adults.
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Mifflin-St Jeor equation
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Multiply your BMR by an activity factor to get total daily calories — use our Calorie Calculator for that.
Worked example
- 1
A 30-year-old woman, 68 kg and 165 cm.
- 2
10 × 68 = 680; 6.25 × 165 = 1031.25; 5 × 30 = 150.
- 3
BMR = 680 + 1031.25 − 150 − 161 = 1400 kcal/day.
- 4
That is what she burns before any movement at all.
Interpreting your BMR
| Your result | Category | What it means |
|---|---|---|
| Higher numbers | More muscle / more mass | A higher BMR usually reflects more muscle or a heavier body weight — you burn more at rest. |
| Lower numbers | Less muscle / older age | BMR falls as lean mass declines with age. Strength training and adequate protein help hold it up. |
| Your BMR alone | Rest-only energy | BMR covers only vital functions. Multiply by an activity factor (1.2–1.9) for your real daily needs. |
Frequently asked questions
Sources & further reading
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Open calculatorThis calculator provides general estimates for informational purposes only and is not medical advice. For personal guidance, consult a qualified healthcare provider.