BMR & Daily Calorie Calculator
Calculate your Basal Metabolic Rate using the Mifflin-St Jeor Formula
Sedentary (little or no exercise)
Lightly active (light exercise 1-3 days/week)
Moderately active (moderate exercise 3-5 days/week)
Very active (hard exercise 6-7 days/week)
Super active (very hard exercise & physical job)
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Basal Metabolic Rate (BMR)
1,650 kcal / day
Calories burned at complete rest
Total Daily Energy Expenditure (TDEE)
2,269 kcal / day
Calories burned based on your activity level
How to Calculate Basal Metabolic Rate Formula
Your Basal Metabolic Rate (BMR) represents the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions. Even when you are resting, your body burns calories by performing basic functions like breathing, circulation, nutrient processing, and cell production.
The Mifflin-St Jeor Equation
This calculator utilizes the Mifflin-St Jeor equation, which is widely considered the standard for reliability in clinical settings. The formula calculates BMR based on four distinct factors: weight, height, age, and gender.
The Formulas:
- Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Understanding the Input Variables
- Weight (W): Heavier bodies require more energy to function. Muscle mass is denser than fat and requires more energy to maintain, which is why body composition matters.
- Height (H): Taller individuals typically have a larger body surface area and more lean mass, resulting in a higher BMR.
- Age (A): As we age, metabolic rate generally decreases. This is often due to a loss of muscle mass and hormonal changes.
- Gender: Men generally have a higher BMR than women because they tend to have more lean muscle mass and a lower body fat percentage.
From BMR to TDEE
While BMR tells you what you burn at rest, your Total Daily Energy Expenditure (TDEE) accounts for your physical activity. This is calculated by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active). To lose weight, you generally aim to consume fewer calories than your TDEE; to gain weight, you consume more.