BMR Calculator
Calculate your Basal Metabolic Rate (BMR) using both the Mifflin-St Jeor and Harris-Benedict formulas.
For informational purposes only. Not a substitute for professional medical advice. Consult a healthcare provider before making changes to your diet or exercise routine.
About BMR Calculator
Your Basal Metabolic Rate (BMR) is the foundation of understanding your body's calorie needs. It tells you how many calories your body burns at complete rest, just to keep essential functions running. This calculator uses two widely recognised formulas to give you a reliable estimate.
Two Formulas Compared
The Mifflin-St Jeor equation (1990) is the preferred formula and is recommended by most dietitians. The Harris-Benedict equation (1918, revised 1984) is the older method. Both use your age, gender, weight, and height, but they produce slightly different results. Seeing both helps you understand the range of your estimated BMR.
From BMR to Daily Calories
BMR alone does not tell you how many calories to eat. To find your actual daily calorie needs, multiply your BMR by an activity factor. This gives you your TDEE (Total Daily Energy Expenditure). The calculator includes a quick reference table showing estimated TDEE values for different activity levels.
Using Your BMR
Once you know your BMR and TDEE, you can plan your nutrition more effectively. If your goal involves weight management, knowing your baseline calorie burn is the first step. Combine this with a macro calculator to build a complete nutrition plan tailored to your goals.
Privacy
All calculations run entirely in your browser. No personal data is sent to any server or stored anywhere.
Frequently Asked Questions
What is Basal Metabolic Rate (BMR)?
BMR is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It represents the minimum energy your body needs to survive without any physical activity or digestion.
What is the difference between BMR and TDEE?
BMR is your calorie burn at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for exercise and daily movement. TDEE is always higher than BMR and represents your actual daily calorie needs.
Which BMR formula is more accurate?
The Mifflin-St Jeor equation is generally considered the most accurate for healthy adults. It was developed more recently (1990) than the Harris-Benedict equation (1918) and tends to produce estimates closer to measured values in clinical studies.
Why does gender affect BMR?
Men typically have a higher BMR than women of the same height and weight because men generally have more lean muscle mass and less body fat. Muscle tissue burns more calories at rest than fat tissue.
Can I increase my BMR?
Building lean muscle mass through strength training is the most effective way to increase BMR. Muscle tissue requires more energy to maintain than fat tissue. Staying well-hydrated, getting enough sleep, and eating adequate protein can also support a healthy metabolism.