What is BMR (Basal Metabolic Rate)?

BMR is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It represents the minimum energy your body needs to stay alive. Your actual daily calorie needs are higher because they include physical activity and digestion.

How is BMR calculated?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161.

What is the difference between BMR and TDEE?

BMR is what you burn at rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor. Sedentary: BMR × 1.2. Light exercise: BMR × 1.375. Moderate: BMR × 1.55. Very active: BMR × 1.725. Extra active: BMR × 1.9. TDEE is what you need to eat to maintain your current weight.

How can I use BMR to lose weight?

To lose weight, eat fewer calories than your TDEE (which is BMR × activity level). A deficit of 500 calories per day results in about 1 pound of weight loss per week. Never eat below your BMR for extended periods — this can slow your metabolism and cause muscle loss.

BMR Calculator — Basal Metabolic Rate

Calculate how many calories your body burns at rest. Uses the Mifflin-St Jeor equation for accurate results. 100% free, no sign-up.

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Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production.

This calculator uses the Mifflin-St Jeor equation: Men: (10 × weight) + (6.25 × height) - (5 × age) + 5. Women: (10 × weight) + (6.25 × height) - (5 × age) - 161.

BMR is what you burn at rest. TDEE is BMR multiplied by your activity level. TDEE represents your actual daily calorie needs to maintain weight.

Eat fewer calories than your TDEE. A 500 cal/day deficit results in about 0.5 kg weight loss per week. Never eat below your BMR for extended periods.

Last updated: June 2026

BMR Calculator — Basal Metabolic Rate

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