BMR Calculator
Your BMR is what your body burns doing nothing at all — breathing, pumping blood, keeping warm. It is the floor of your daily energy need, and the starting point for any calorie target.
Your numbers
Result
- If sedentarykcal/day
- 1,941
- If moderately activekcal/day
- 2,507
| Activity level | Daily calories |
|---|---|
| Sedentary (little or no exercise) | 1,941 |
| Light (1-3 days/week) | 2,224 |
| Moderate (3-5 days/week) | 2,507 |
| Intense (6-7 days/week) | 2,790 |
| Very intense (physical job or twice a day) | 3,073 |
How BMR is calculated
We use the Mifflin-St Jeor equation, the one most dietitians reach for today because it tracks real measurements better than the older Harris-Benedict formula.
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5.
For women: the same, but - 161 instead of + 5.
BMR is not your daily target
Almost nobody spends the day lying still. Multiply your BMR by an activity factor (1.2 sedentary up to 1.9 for very heavy training) and you get your TDEE — the number you actually eat against. The table above does that for you.
Why your BMR may differ
The equation is a population average. Muscle mass, thyroid function, medication and genetics all move the real number, and body composition is the biggest single factor — muscle burns more at rest than fat. Treat the result as a well-informed estimate, then adjust against what the scale actually does over a few weeks.
Informational and educational result. Not a substitute for professional advice.
Frequently asked questions
Sources
- Mifflin MD, St Jeor ST et al. — A new predictive equation for resting energy expenditure (Am J Clin Nutr, 1990)
- Academy of Nutrition and Dietetics — resting metabolic rate estimation
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