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BMR Calculator

Find out how many calories your body burns at rest

Based on peer-reviewed medical formulas. See our formulas & sources ?

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Your body burns this many calories at rest

What Is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. Using the Mifflin-St Jeor equation — widely considered the most accurate BMR formula — men calculate BMR as: 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5. Women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161. A normal BMR for adult males is 1,400–1,800 kcal/day; for females, 1,200–1,500 kcal/day.

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic, life-sustaining functions while at complete rest. These functions include breathing, circulating blood, cell production, and maintaining body temperature. Think of BMR as the minimum energy your body requires just to stay alive — if you lay in bed all day doing nothing, this is how many calories you would still burn. BMR typically accounts for 60-75% of your total daily calorie expenditure and varies significantly based on age, gender, weight, height, and body composition.

Formula: Mifflin-St Jeor equation (1990). Source: Mifflin MD, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-247. Full methodology ?

Factors That Affect BMR

How to Use Your BMR

Your BMR represents the baseline number of calories your body needs. It is the starting point for determining your total daily calorie needs. To find out how many calories you should actually eat per day, you need to factor in your daily activity level — this is where TDEE (Total Daily Energy Expenditure) comes in. If your goal is weight loss, you would create a calorie deficit below your TDEE but generally above your BMR. For weight gain, you would eat above your TDEE. Understanding your BMR helps you make informed decisions about nutrition and fitness.

Frequently Asked Questions

What is a normal BMR?
A normal BMR for adult males typically ranges from 1,400 to 1,800 kcal/day, while for adult females it ranges from 1,200 to 1,500 kcal/day. These values vary based on age, weight, height, and body composition. A higher BMR means your body burns more calories at rest.
Does BMR decrease with age?
Yes, BMR tends to decrease with age, typically by about 1-2% per decade after the age of 20. This decline is largely due to the loss of lean muscle mass that occurs naturally as we age. Staying physically active and maintaining muscle mass can help slow this decline.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus the calories burned through daily activities and exercise. TDEE is always higher than BMR.
How can I increase my BMR?
You can increase your BMR by building more muscle mass through strength training, eating enough protein and not severely restricting calories, staying active throughout the day, and getting adequate sleep. Muscle tissue burns more calories at rest than fat tissue, so increasing lean mass raises your BMR.
Is a higher BMR better?
A higher BMR is not inherently better or worse — it simply means your body burns more calories at rest. People with more muscle mass or larger body size tend to have higher BMRs. While a higher BMR can make weight management easier, it also means you need to consume more calories to maintain your weight.
Should I eat below my BMR?
Generally, eating below your BMR is not recommended for extended periods. Consuming fewer calories than your BMR can signal your body to slow its metabolism, conserve energy, and break down muscle tissue. For sustainable weight loss, it is better to eat between your BMR and TDEE, creating a moderate calorie deficit.

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