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BMR Calculator

Basal metabolic rate using the Mifflin-St Jeor formula.

Improving fitnessStep 2 of 6

Best for: Use it as step one for any diet, cut or bulk, and to set realistic calorie targets.

Complete guide
Why this result happened View assumptions
Country (units):

Input

How it's calculated & sources

Method: Mifflin-St Jeor equation, the current clinical standard for estimating basal metabolic rate. Source: Mifflin MD et al., Am J Clin Nutr 1990. Reviewed June 2026.

Key assumptions
  • Mifflin-St Jeor equation
  • Resting only - excludes activity

Educational estimate only — not medical advice. Consult a qualified healthcare professional for decisions about your health.

Free & no sign-up · runs entirely in your browser. Results are estimates for general information, not professional advice — verify important decisions with a qualified expert. Last reviewed June 2026.

How it works

Mifflin-St Jeor (preferred):

Men: 10×kg + 6.25×cm − 5×age + 5

Women: 10×kg + 6.25×cm − 5×age − 161

Example

30-year-old male, 70 kg, 175 cm: 10×70 + 6.25×175 − 5×30 + 5 = 1,648 kcal/day at rest.

Frequently asked questions

What is BMR?+

Basal Metabolic Rate — the calories your body needs at complete rest to maintain vital functions.

Mifflin-St Jeor vs Harris-Benedict?+

Mifflin-St Jeor is more accurate for modern populations and is the current standard.

Continue your journey

Where people usually head next.

⚡
TDEE Calculator
Total Daily Energy Expenditure for any activity level.
🍎
Calorie Calculator
Daily calories to lose, maintain or gain weight.
🥗
Macro Calculator
Daily carbs, protein and fat for any goal and split.
🧍
Body Fat Calculator
U.S. Navy method body fat percentage from circumferences.

Complete guide

Quick answers

Short, sourced answers to the questions people (and AI assistants) ask most.

What is BMR?
Your Basal Metabolic Rate (BMR) is the calories your body burns at complete rest just to stay alive \u2014 breathing, circulation, cell repair. It's the foundation of any calorie or weight goal.
Why does BMR matter?
It feeds BMI, calorie, body-fat and dosing calculations.
How is BMR calculated?
It estimates resting energy from your sex, age, height and weight using a validated equation (Mifflin-St Jeor by default). Multiply BMR by an activity factor to get your full daily burn (TDEE). Formula: Mifflin-St Jeor: men = 10W + 6.25H \u2212 5A + 5; women = 10W + 6.25H \u2212 5A \u2212 161.
What is a good bmr?
Typical BMR is roughly 1,400\u20131,800 kcal/day for adult women and 1,600\u20132,000 for men, rising with size and muscle.
What are common bmr mistakes?
Eating at BMR instead of TDEE \u2014 BMR is rest only.
When should you use the BMR Calculator?
Use it as step one for any diet, cut or bulk, and to set realistic calorie targets.

What is the BMR Calculator?

Your Basal Metabolic Rate (BMR) is the calories your body burns at complete rest just to stay alive \u2014 breathing, circulation, cell repair. It's the foundation of any calorie or weight goal.

How the BMR Calculator works

It estimates resting energy from your sex, age, height and weight using a validated equation (Mifflin-St Jeor by default). Multiply BMR by an activity factor to get your full daily burn (TDEE).

Mifflin-St Jeor: men = 10W + 6.25H \u2212 5A + 5; women = 10W + 6.25H \u2212 5A \u2212 161
  • W — Weight in kilograms
  • H — Height in centimetres
  • A — Age in years
  1. Enter your weight — your body weight, entered in kilograms or pounds.
  2. Enter your height — your height, entered in centimeters/meters or feet and inches.
  3. Enter your age — your age in years.
  4. Read the result, then change any input to compare scenarios instantly — the BMR Calculator recalculates as you type.

Understanding the inputs

What each value means, why it matters, and a typical range — so you can fill in the calculator with confidence.

Weight

Your body weight, entered in kilograms or pounds.

Why it matters:
It feeds BMI, calorie, body-fat and dosing calculations.
Typical range:
Varies by person; tools accept metric or imperial.
How it affects results:
  • Higher: Raises BMI and calorie needs.
  • Lower: Lowers BMI and calorie needs.

Common mistake: Mixing units - entering pounds where kilograms are expected.

Height

Your height, entered in centimeters/meters or feet and inches.

Why it matters:
It is paired with weight to judge healthy ranges and body composition.
Typical range:
Varies by person.
How it affects results:
  • Higher: A given weight reads as a lower BMI.
  • Lower: A given weight reads as a higher BMI.

Common mistake: Entering centimeters where meters are expected, or mixing units.

Age

Your age in years.

Why it matters:
Metabolism, heart-rate zones and many health formulas change with age.
Typical range:
Adult formulas usually assume 18 and over.
How it affects results:
  • Higher: Generally a lower metabolism and maximum heart rate.
  • Lower: Generally a higher metabolism and maximum heart rate.

Common mistake: Using adult formulas for children, who need age-and-sex percentiles.

Component definitions

The parts that drive this result and what each one contributes.

  • Weight — Larger bodies burn more at rest.
  • Height — Factored into the equation.
  • Age — Metabolism declines with age.
  • Sex — Shifts the baseline calories.

What impacts results most

  1. 1.
    Weight (High impact)Larger bodies burn more at rest.
  2. 2.
    Height (Medium impact)Taller bodies have a higher baseline.
  3. 3.
    Age (Medium impact)Metabolism declines gradually with age.

Key assumptions

  • Mifflin-St Jeor equation
  • Resting only - excludes activity

What's a typical value?

Typical BMR is roughly 1,400\u20131,800 kcal/day for adult women and 1,600\u20132,000 for men, rising with size and muscle.

Daily calories by activity level

Sedentary (little/no exercise)BMR \u00d7 1.2
Light (1\u20133 days/week)BMR \u00d7 1.375
Moderate (3\u20135 days/week)BMR \u00d7 1.55
Active (6\u20137 days/week)BMR \u00d7 1.725
Very active (hard daily / physical job)BMR \u00d7 1.9

Worked example

Inputs: Male, 70 kg, 175 cm, 30 years (Mifflin-St Jeor) Calculation: 10W + 6.25H − 5A + 5 Result: 1,649 kcal/day at rest What it means: This is rest only — multiply by an activity factor (TDEE) before setting calorie targets.

Key terms

BMR:
Basal Metabolic Rate \u2014 calories burned at complete rest.
TDEE:
Total Daily Energy Expenditure \u2014 BMR plus activity.

Common mistakes to avoid

  • Eating at BMR instead of TDEE \u2014 BMR is rest only.
  • Ignoring muscle mass; if you know your body fat, Katch-McArdle is more accurate.

Compared to alternatives

BMR vs TDEE

Calories at rest versus total daily burn.

BMRTDEE
Includes activityNo (rest only)Yes
Use forThe baselineSetting calorie targets
RelationshipBMRBMR x activity factor

Bottom line: Never eat at BMR — set targets from TDEE, which includes movement.

BMR calculator·TDEE calculator

Related concepts

How BMR connects to the concepts around it.

TDEE:
Total calories burned in a day, including activity.
Calories:
Daily food energy for losing, keeping or gaining weight.
Body Fat:
The share of body weight that is fat.
BMI:
Weight relative to height, a quick health screen.

Health learning path

A sensible order to learn these concepts.

BMIBody FatBMRTDEECalories

Reviewed sources & methodology

Methodology: Professional Estimate · Last reviewed June 2026.

Keywords: bmr, metabolism.

This tool is for general information only and is not medical advice. Consult a qualified healthcare professional for decisions about your health.

Sources: Mifflin-St Jeor equation (Am J Clin Nutr, 1990)

Reviewed by the Free Tools Galaxy editorial team · Updated June 2026 · Calculated privately in your browser.

Frequently asked questions

Is the BMR Calculator free to use?+

Yes. Every tool on Free Tools Galaxy is 100% free, runs in your browser and requires no signup.

How accurate is the BMR Calculator?+

BMR Calculator uses the standard bmr formula in double-precision arithmetic, so the same inputs always produce the same result and you can verify any figure by hand. It is an educational estimate — real-world outcomes depend on your actual rates, rules and assumptions.

Do you store my inputs?+

No. The BMR Calculator runs entirely in your browser. Nothing is uploaded or saved to a server.

Can I use the BMR Calculator on mobile?+

Yes — the interface is fully responsive and works on phones, tablets and desktops.

What are common mistakes to avoid?+

The most frequent mistake is mixing units. Double-check your inputs use a single, consistent unit before clicking Calculate.

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Basal metabolic rate using the Mifflin-St Jeor formula.

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