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BMR Calculator

cm
kg

BMR

1709 kcal/day

Sedentary (x1.2)

2051 kcal/day

Moderate (x1.55)

2649 kcal/day

Very active (x1.725)

2948 kcal/day

What this number is

BMR is an estimate of your calorie burn at complete rest. Real-world maintenance calories are usually higher due to daily movement.

Best next step

If you want maintenance/cut/bulk targets, use the TDEE Calculator with an activity level that matches your average week.

BMR is your estimated calorie burn at rest. For day-to-day planning, use the activity scenarios as a quick TDEE range—or open the TDEE Calculator for a more explicit maintenance estimate.

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Recommended next steps

After you get your result, compare a few scenarios or explore related tools.

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How this BMR calculator works

This calculator estimates BMR (Basal Metabolic Rate) using your age, sex, height, and weight. BMR is your resting calorie burn—what your body uses for basic functions like breathing, circulation, and temperature regulation.

For most real-world planning, you’ll use BMR as a baseline and then move to maintenance calories (TDEE). If you want that full maintenance estimate, use our TDEE Calculator.

Formula (Mifflin-St Jeor)

Men

BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5

Women

BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161

To estimate maintenance calories, people often multiply BMR by an activity factor. For a more explicit maintenance + goal workflow, use the TDEE Calculator and then the Calorie Deficit Calculator.

Example

Example inputs: 28-year-old, 175 cm, 75 kg.

BMR ≈ (10×75) + (6.25×175) − (5×28) + 5

BMR ≈ 1,709 kcal/day

Sedentary maintenance estimate (×1.2) ≈ 2,051 kcal/day

Treat this as a starting point. If your weight trends up/down for 2–3 weeks at a given intake, adjust calories in small steps.

Common mistakes

  • Using BMR directly for daily eating targets instead of estimating TDEE.
  • Choosing an activity multiplier based on an “ideal week” rather than your real average.
  • Expecting perfect precision—use weekly averages and iterate.
  • Ignoring protein/sleep/training consistency when adjusting calories.

FAQ

BMR (Basal Metabolic Rate) is an estimate of how many calories your body burns per day at rest. It’s the baseline for understanding daily calorie needs.

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