BMR Calculator

Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure

Your Details

Biological Sex

Age 30 yrs

15100

yrs

Height 170 cm

100 cm220 cm

Weight 70 kg

30 kg250 kg

Formula

Mifflin-St Jeor is considered the most accurate for most people.

Activity Level

🛋️

Sedentary

Little or no exercise

×1.2

🚶

Lightly Active

1–3 days/week

×1.375

🏃

Moderately Active

3–5 days/week

×1.55

🏋️

Very Active

6–7 days/week

×1.725

⚡

Extra Active

Hard daily training or physical job

×1.9

Basal Metabolic Rate (BMR)

—

calories per day at complete rest

BMR

—

TDEE

—

Per Meal (3/day)

—

Formula

—

// TDEE by Activity Level

// Daily Calories by Goal

Extreme weight loss (−1000 kcal) —

Weight loss (−500 kcal) —

Mild weight loss (−250 kcal) —

Maintain weight (TDEE) —

Mild weight gain (+250 kcal) —

Weight gain (+500 kcal) —

// Formula Comparison

What Is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions — breathing, circulation, cell production — while at complete rest. It represents your minimum caloric requirement just to stay alive.

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day accounting for physical activity. TDEE is the most useful figure for setting calorie targets for weight loss, maintenance, or gain.

BMR Formulas

Mifflin-St Jeor (most accurate for general population): Male: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5 Female: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161 Harris-Benedict (revised 1984): Male: BMR = (13.397 × kg) + (4.799 × cm) − (5.677 × age) + 88.362 Female: BMR = (9.247 × kg) + (3.098 × cm) − (4.33 × age) + 447.593 Katch-McArdle (uses lean body mass — most accurate if BF% is known): BMR = 370 + (21.6 × Lean Mass kg) Lean Mass = Weight × (1 − Body Fat%) TDEE = BMR × Activity Multiplier

Which Formula Is Most Accurate?

The Mifflin-St Jeor equation is generally considered the most accurate for the general population and is recommended by the Academy of Nutrition and Dietetics. The Katch-McArdle formula can be more precise for lean athletes who know their body fat percentage, as it accounts for lean mass directly.

Using TDEE for Weight Goals

A deficit of 500 calories per day below TDEE produces approximately 0.5 kg (1 lb) of fat loss per week. A surplus of 500 calories produces approximately 0.5 kg of gain per week. These are estimates — individual responses vary based on metabolism, adherence, and other factors.

Disclaimer: CalculatorXP health calculators are for informational purposes only and do not constitute medical or dietary advice. Calorie needs vary significantly between individuals. Always consult a registered dietitian or healthcare professional before making significant changes to your diet.

// TDEE Not BMR

Use TDEE — not BMR — to set your daily calorie targets. BMR is the floor; TDEE accounts for what you actually burn.

// Deficit Limit

Don't eat below BMR for extended periods. Very low calorie diets can cause muscle loss, nutrient deficiencies, and metabolic adaptation.

// Re-calculate Often

BMR changes as you lose weight. Recalculate every 5–10 kg of weight change to keep your targets accurate.

// Muscle Raises BMR

Muscle tissue burns more calories at rest than fat. Resistance training raises BMR over time, making weight management easier.