BMR Calculator
Find your Basal Metabolic Rate — the number of calories your body burns at complete rest. Essential for creating a successful diet and fitness plan.
Your BMR
Calories per day (at rest)
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What is Basal Metabolic Rate (BMR)?
Your Basal Metabolic Rate (BMR) is the number of calories your body requires to perform basic life-sustaining functions — breathing, circulation, cell production, and temperature regulation — while completely at rest. It is the foundation of any calorie-based diet or fitness plan.
This calculator uses the Mifflin-St Jeor Equation, considered the most accurate formula for most people:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
BMR vs. TDEE
BMR is your minimum caloric need. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. To lose weight, eat below your TDEE. To gain muscle, eat above it.
🔥 The 500-Calorie Rule
A calorie deficit of approximately 500 calories per day below your TDEE leads to roughly 0.5kg (1 lb) of fat loss per week. This is considered a safe, sustainable rate. Extreme deficits cause muscle loss and metabolic slowdown.