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Free Fitness Tool
BMR Calculator
Find out how many calories your body burns just to stay alive, before you even leave the couch.
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Not medical advice: This content, and any calculator results on this site, are for general informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare provider before starting a new diet, exercise routine, or health program.
How It Works
How it's calculated
This calculator uses the Mifflin-St Jeor formula, a method nutrition researchers trust more than older alternatives. For men, multiply your weight in kilograms by 10, add 6.25 times your height in centimeters, then subtract 5 times your age, and add 5. For women, follow the same steps but subtract 161 at the end instead. The result estimates the energy your organs, brain, and cells need to keep running while you rest.
How to interpret your result
Think of your BMR as your body's idle speed, not a calorie budget. It only covers rest. It says nothing about the calories you burn walking, working, or exercising. Eating right around your BMR for weeks at a time can leave you tired and undernourished once daily activity gets added back in. Most people use this number as a stepping stone toward their TDEE, which factors in how active they really are.
Frequently Asked Questions
Why do men usually get a higher BMR than women?
Men tend to carry more muscle at the same body weight, and muscle burns more energy at rest than fat does. That's why the formula uses a different adjustment for each gender instead of one number for everyone.
Does more muscle really raise my BMR?
Yes, though the effect is smaller than most people expect. Extra muscle burns a few more calories at rest each day. The bigger payoff from strength training comes from the calories burned during the workout itself and the recovery afterward.
Should I eat below my BMR to lose weight faster?
It's not a good idea. Eating under your BMR for long stretches can slow your metabolism and eat into muscle instead of fat. A smarter approach is to build a moderate deficit on top of your full TDEE, not your BMR alone.