BMR Calculator
Estimate how many calories your body burns at rest based on age, sex, height, and weight.
Inputs
Results
BMR
1718
Calories burned at complete rest
Estimated daily energy
Sedentary
Desk job, little or no structured exercise.
× 1.2
2061
kcal/day
Lightly active
Light exercise 1 to 3 days per week.
× 1.375
2362
kcal/day
Moderately active
Training or active work 3 to 5 days per week.
× 1.55
2662
kcal/day
Very active
Hard training 6 to 7 days per week.
× 1.725
2963
kcal/day
Extra active
Physical job or two-a-day training.
× 1.9
3263
kcal/day
Estimate maintenance calories and get a daily calorie target for cutting, maintaining, or gaining weight.
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Disclaimer: BMR is an estimate, not a diagnosis. Real energy expenditure changes with body composition, hormones, sleep, stress, medication, illness, and daily movement.
What is BMR?
Basal metabolic rate is the amount of energy your body uses to keep you alive at complete rest. It covers essential functions such as breathing, circulation, temperature regulation, cell repair, and brain activity.
BMR is not the same as your maintenance calories. Maintenance includes your BMR plus walking, training, digestion, and all the other movement you do during the day. That is why BMR is a starting point, not the full answer.
How is BMR calculated?
Male: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Female: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
How to use your BMR in practice
- Use BMR as a baseline to estimate maintenance calories with an activity multiplier.
- For fat loss, many people start 300 to 500 kcal below maintenance and adjust based on real progress.
- For muscle gain, a smaller surplus such as 150 to 300 kcal is often easier to sustain than a large bulk.
FAQ
What is the difference between BMR and TDEE?
BMR is the energy your body needs at complete rest. TDEE, or total daily energy expenditure, includes BMR plus activity, exercise, and digestion.
Which formula does this calculator use?
This tool uses the Mifflin-St Jeor equation, which is widely used for modern calorie planning because it performs well for the general adult population.
Why is my real calorie maintenance different from the estimate?
Formulas cannot fully capture muscle mass, hormones, routine, sleep, and non-exercise movement. Use the estimate as a starting point and adjust with real bodyweight trends.
Can I use BMR to plan weight loss?
Yes, but indirectly. BMR helps you estimate maintenance calories first. From there, you can create a moderate calorie deficit rather than eating at your BMR number itself.