BMR Calculator
Estimate your Basal Metabolic Rate (BMR) using the validated Mifflin-St Jeor formula. Discover your minimum daily resting energy requirement.
Calculate Your Resting Energy
Your BMR forms the foundational building block for all nutritional planning. Enter your age, biological sex, height, and weight to calculate your baseline metabolic burn.
- Calculated with the research-backed Mifflin-St Jeor equation
- Establishes the minimum energy floor needed for vital organs
- Used directly to calculate your Total Daily Energy Expenditure (TDEE)
BMR is the baseline energy your body expends at complete rest to maintain vital organ functions. It does not include physical activity or digestion.
Mifflin-St Jeor Formulas
The Mifflin-St Jeor equation calculates resting metabolic rate based on body mass, height, and age:
Women: BMR = (10 × wt in kg) + (6.25 × ht in cm) - (5 × age) - 161
This predictive model provides an accurate estimation for healthy adults across varying body weights.
BMR vs. TDEE
It is critical not to confuse BMR with your daily caloric intake targets. Eating strictly at your BMR calorie level over long periods can cause chronic lethargy and metabolic adaptation because it fails to account for physical activity.
To calculate your true maintenance and fat loss targets, multiply your BMR by your physical activity factor using our TDEE Calculator.
Calculate Your Total Energy Expenditure
Apply your BMR result to determine your true daily maintenance calories and fat loss deficit.
TDEE Calculator
Multiply your BMR by your daily activity factor to determine your Total Daily Energy Expenditure.
Deficit Calculator
Calculate structured daily caloric deficit targets for safe and steady fat loss.
BMI Calculator
Evaluate your height-to-weight ratio against standard WHO weight categories.
Frequently Asked Questions
Understand Basal Metabolic Rate and how to apply it to your nutrition strategy.
What is Basal Metabolic Rate (BMR)?
Basal Metabolic Rate (BMR) is the amount of energy (in calories) your body needs each day to sustain basic biological functions—such as breathing, circulation, cell production, and brain activity—while at complete rest.
Is BMR the total number of calories I should eat per day?
No. BMR only represents resting energy. Your total daily calorie needs (TDEE) also include the calories burned through daily movement, digestion, and physical exercise.
Which formula does this BMR calculator use?
This calculator uses the Mifflin-St Jeor equation, widely recognized in clinical and fitness research as one of the most accurate predictive formulas for resting metabolic rate.
How can I increase my BMR?
Resistance training to build and preserve lean muscle mass is the most effective long-term method to elevate resting metabolic expenditure, as muscle tissue is more metabolically active than fat tissue.
Take the Guesswork Out of Your Nutrition
Our personal training and online coaching programs provide exact macronutrient targets and weekly calibration based on real progress data.