BMR Calculator

Free BMR calculator using the Mifflin-St Jeor equation: calculate your basal metabolic rate and daily calorie needs. Understand how age, gender, and weight affect your resting metabolism.

Your Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. It accounts for about 60-75% of your daily calorie burn. Knowing your BMR helps you create an effective nutrition plan for weight management.

Age

Gender

Height (cm)

Weight (kg)

BMR

1,649.00 kcal

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest — about 60-75% of your daily energy needs. Your TDEE (Total Daily Energy Expenditure) adds activity calories on top of BMR. Knowing your BMR helps you set accurate calorie targets for weight management.

Example

**Example: Calculating BMR**

A 30-year-old man, 175cm tall, 70kg:

BMR = (10 × 70) + (6.25 × 175) − (5 × 30) + 5
= 700 + 1,093.75 − 150 + 5
= **~1,649 kcal/day**

This means his body burns about 1,649 calories per day at complete rest.

BMR uses the Mifflin-St Jeor formula. Body fat uses the US Navy circumference method. Ideal weight uses the Devine formula. These are estimates — consult a healthcare professional for personalized advice.

Frequently Asked Questions

What is the most accurate way to measure body fat?

DEXA scans, hydrostatic weighing, and BodPod are the most accurate methods. The US Navy circumference method used here provides a reasonable estimate within 3-4% of these lab methods.

What BMR formula does this calculator use?

We use the Mifflin-St Jeor equation, which is considered the most accurate for the general population. For men: 10xweight(kg) + 6.25xheight(cm) - 5xage(y) + 5. For women: 10xweight + 6.25xheight - 5xage - 161.

What is a healthy BMI range?

A BMI between 18.5 and 24.9 is considered healthy. Below 18.5 is underweight, 25-29.9 is overweight, and 30+ is obese. BMI is a screening tool - it doesn't account for muscle mass or body composition.

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