BMR Calculator

What Is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns while completely at rest. It represents the minimum energy required to keep vital organs functioning — breathing, circulation, cell production, and temperature regulation.

BMR Formula (Mifflin-St Jeor)

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Activity Multipliers

• Sedentary (desk job, no exercise): BMR × 1.2
• Lightly active (1–3 days/week): BMR × 1.375
• Moderately active (3–5 days/week): BMR × 1.55
• Very active (6–7 days/week): BMR × 1.725
• Extra active (physical job + training): BMR × 1.9

How to Use Your TDEE

To lose weight, consume 500 fewer calories than your TDEE per day for approximately 0.5 kg of fat loss per week. To gain muscle, add 250–500 calories above TDEE and combine with resistance training.