BMR Calculator
Calculate your Basal Metabolic Rate (BMR) — the number of calories your body burns at rest. Then multiply by your activity level to find your Total Daily Energy Expenditure (TDEE).
BMR vs TDEE
BMR is the minimum calories needed to sustain basic life functions at complete rest.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor — the actual calories you burn per day including all activity.
To lose weight at a safe rate of ~1 lb/week, eat 500 calories below your TDEE. To gain muscle, eat 250–500 calories above TDEE.
Frequently Asked Questions
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for most people: Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161.
BMR formulas are estimates accurate to within ~10% for most people. Factors like muscle mass, genetics, and medical conditions affect actual metabolic rate. Use it as a starting point and adjust based on real-world results.
How Daily Calorie Needs Are Calculated
Your calorie needs depend on two things: how many calories your body burns at rest (Basal Metabolic Rate) and how many additional calories your daily activity burns on top of that. Together, these give your Total Daily Energy Expenditure (TDEE) — the number of calories you need to maintain your current weight.
The Mifflin-St Jeor Equation (Most Accurate)
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Multiply BMR by your activity multiplier: Sedentary (×1.2) | Lightly active (×1.375) | Moderately active (×1.55) | Very active (×1.725) | Extra active (×1.9)
How to Use This Calculator
- Enter your age, gender, height, and weight
- Select your activity level honestly (most people overestimate this)
- Click Calculate to see your BMR, TDEE, and calorie targets for weight loss or gain
Example Calculation
30-year-old woman, 5'5" (165 cm), 140 lbs (63.5 kg), moderately active:
- BMR: (10 × 63.5) + (6.25 × 165) − (5 × 30) − 161 = 1,440 calories/day
- TDEE: 1,440 × 1.55 = 2,232 calories/day to maintain weight
- To lose 1 lb/week: 2,232 − 500 = 1,732 calories/day
Calories In vs. Calories Out
One pound of body fat contains roughly 3,500 calories. A consistent 500-calorie daily deficit produces about 1 lb of weight loss per week. Deficits larger than 1,000 calories/day are generally not recommended — they can cause muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term weight loss harder.