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BMR Calculator

Estimate the calories your body burns at rest using the Mifflin-St Jeor formula.

Inputs

Result

BMR (at rest)
1,649 kcal/day
Calories burned with zero activity
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Visual breakdown

BMR (rest)
1,649 kcal
Sedentary (×1.2)
1,979 kcal
Mostly sitting
Moderate (×1.55)
2,556 kcal
3–5 days/wk
Very active (×1.9)
3,133 kcal
Heavy activity

Formula

Mifflin-St Jeor: BMR = 10·kg + 6.25·cm − 5·age + (5 if male, −161 if female).

Example

30 yr male, 175 cm, 70 kg → BMR ≈ 1,649 kcal/day.

Common examples

30 yr male, 175 cm, 70 kg
BMR ≈ 1,649 kcal/day at rest.
30 yr female, 165 cm, 60 kg
BMR ≈ 1,320 kcal/day at rest.
Older adult
BMR drops ~5 kcal per year of age.

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Frequently asked

What is BMR?

The energy your body uses just to stay alive — breathing, circulation, organ function. It excludes any activity.

How is BMR different from TDEE?

BMR is calories at rest. TDEE adds the calories you burn through daily movement and exercise on top of your BMR.

How accurate is this?

Mifflin-St Jeor is the most validated common formula but it's still a population estimate — your real BMR can vary by 100–200 kcal.

Does muscle change BMR?

Yes, modestly. Lean tissue burns slightly more at rest than fat tissue, but the effect is smaller than commonly claimed.

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