BMR Calculator
Your basal metabolic rate is the energy your body needs at complete rest — for your heart, brain, lungs and cell repair. It's the floor every calorie plan is built on.
Your BMR
1,749 kcal
Calories burned in 24 hours of complete rest
1,749 kcal
BMR
2,711 kcal
With activity (TDEE)
Example for Male, 30, 175 cm, 80 kg. With JavaScript on, the result follows your input.
The Mifflin–St Jeor equation
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
It's the equation most dietitians use because it predicts resting energy better than the older Harris–Benedict formula for the general population. It was derived from adults aged 19 to 78, so the calculator accepts ages from 18.
Never eat only your BMR
BMR excludes walking, work, training and digestion. Eating at BMR while living a normal day creates a large, unplanned deficit that costs muscle and energy. Use TDEE as the starting point, and take your deficit from there.