BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) — know exactly how many calories your body needs
Your Calorie Needs
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Frequently Asked Questions
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic life functions — breathing, circulation, cell production, and temperature regulation. It accounts for 60–75% of total daily calorie expenditure for most people.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including all physical activity. Eating at your TDEE maintains weight; eating below it causes weight loss, above it causes weight gain.
The Mifflin-St Jeor equation (1990) is considered the most accurate for most people. The Harris-Benedict equation (1919, revised 1984) tends to overestimate slightly. The Katch-McArdle formula is most accurate for lean individuals when lean body mass is known.
BMR increases with muscle mass (strength training), body weight, and youth. Key strategies: build muscle through resistance training, maintain adequate protein intake (prevents muscle loss), eat regular meals, stay hydrated, and get enough sleep. Muscle tissue burns more calories at rest than fat tissue.
A safe calorie deficit for weight loss is 500–750 calories below your TDEE, yielding approximately 0.5–0.7 kg per week. Never eat below your BMR for extended periods as this can slow metabolism, cause muscle loss, and nutrient deficiencies.
About This BMR Calculator
This free BMR Calculator supports three formulas: Mifflin-St Jeor (recommended), Harris-Benedict (revised), and Katch-McArdle. It calculates your Basal Metabolic Rate and TDEE based on gender, age, height, weight, and activity level. A calorie goal table is shown for different objectives: weight loss, maintenance, and muscle gain.
BMR by Age (70 kg male, 175 cm)
| Age | BMR (kcal) | TDEE (mod.) |
|---|---|---|
| 20 | 1,875 | 2,906 |
| 25 | 1,850 | 2,868 |
| 30 | 1,800 | 2,790 |
| 40 | 1,750 | 2,713 |
| 50 | 1,700 | 2,635 |
| 60 | 1,650 | 2,558 |
Mifflin-St Jeor Formula
Male:
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female:
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
