BMR Calculator
Your BMR is the energy your body burns at rest just to stay alive — breathing, heartbeat, temperature. Enter your sex, age, weight and height to get your daily resting calorie burn using the widely used Mifflin-St Jeor equation.
What this means
BMR is the calorie floor — what you burn with zero activity. It makes up roughly 60–75% of total daily energy. Everything you do beyond that adds on top of your BMR.
How we calculate it
Formula
Men: 10×weight + 6.25×height − 5×age + 5. Women: 10×weight + 6.25×height − 5×age − 161.Worked example
A 30-year-old man, 80 kg, 180 cm:
- 110 × 80 = 800
- 26.25 × 180 = 1125
- 3800 + 1125 − 150 + 5 = 1780 kcal/day
Important assumptions
- Results are estimates; individual metabolism varies with muscle mass, genetics and health.
Frequently asked questions
BMR vs TDEE?
BMR is your resting burn. TDEE (total daily energy expenditure) adds activity and is what you need to maintain your weight.
Does muscle increase BMR?
Yes. Muscle burns more calories than fat at rest, so weight training gently raises your BMR over time.
Guide
BMR Calculator Guide: What Your Metabolism Burns at Rest
BMR is the energy your body burns just to stay alive. Here is what drives it and why it matters for weight.
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