🔥 BMR Calculator
Your basal metabolic rate (BMR) is the number of calories your body burns per day at complete rest. This number is the foundation for nutrition and fitness planning: multiply it by your activity factor to determine your total daily energy expenditure (TDEE).
Formula
Mifflin-St Jeor (male): BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5. Mifflin-St Jeor (female): BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161.
The Mifflin-St Jeor equation is the modern scientific standard for BMR calculation. It's more accurate than the older Harris-Benedict formula because it's based on more recent research data. The formula accounts for gender, age, weight and height.
Steps
- 1Select your gender.
- 2Enter your current age in years.
- 3Enter your current weight in kilograms.
- 4Enter your height in centimeters.
TDEE Activity Factors
| Activity Level | Description | Factor |
|---|---|---|
| Sedentary | Little to no exercise | 1.2 |
| Lightly Active | 1-3 days per week exercise | 1.375 |
| Moderately Active | 3-5 days per week exercise | 1.55 |
| Very Active | 6-7 days per week intense exercise | 1.725 |
Multiply your BMR by your activity factor to get your TDEE.
commonMistakes
- Thinking BMR and TDEE are the same — BMR is resting burn only, TDEE is total daily burn including activity.
- Not adjusting your activity factor to your actual routine — this leads to major underestimates or overestimates.
- Ignoring body composition — muscle mass burns more calories than fat, so two people with the same BMR can have very different TDEE values.
useCases
- Determine how many calories you need to eat for weight loss, weight maintenance, or muscle gain.
- Optimize your training plan and nutrition strategy based on your metabolic needs.
- Monitor the impact of age or weight changes on your calorie needs.