BMR & Daily Calorie Calculator
Estimate your basal metabolic rate and daily calorie needs from sex, age, height, weight and activity.
BMR (Mifflin-St Jeor)
0kcal
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What is BMR?
Basal Metabolic Rate (BMR) is the minimum energy your body uses at rest for basic functions such as keeping warm, breathing and circulating blood. It is the largest part of the energy you burn in a day and tends to fall with age and with less muscle mass. Adding the energy spent on daily movement and exercise gives your TDEE (Total Daily Energy Expenditure), the benchmark intake for maintaining your weight.
How to use
Enter your sex, age, height and weight and pick your usual activity level; BMR and your maintenance, loss and gain calories update instantly. Choose the closest level counting your job and daily movement, not just workouts.
For BMI, obesity level and ideal weight see the BMI calculator; for how much a workout burns see the exercise calorie burn calculator.
Formulas and sources
The default is the Mifflin-St Jeor equation (Mifflin et al., Am J Clin Nutr 1990), with the revised Harris-Benedict equation (Roza & Shizgal, Am J Clin Nutr 1984) shown for comparison. Weight in kg, height in cm, age in years.
| Equation | Male | Female |
|---|---|---|
| Mifflin-St Jeor | 10×weight + 6.25×height − 5×age + 5 | 10×weight + 6.25×height − 5×age − 161 |
| Harris-Benedict (revised) | 88.362 + 13.397×weight + 4.799×height − 5.677×age | 447.593 + 9.247×weight + 3.098×height − 4.330×age |
Daily maintenance calories are BMR multiplied by an activity factor. The factors are the conventionally used values.
| Activity level | Factor |
|---|---|
| Little/none (sedentary) | 1.2 |
| Light (exercise 1–3×/wk) | 1.375 |
| Moderate (exercise 3–5×/wk) | 1.55 |
| Active (exercise 6–7×/wk) | 1.725 |
| Very active (hard labor) | 1.9 |
Example and loss/gain guidance
For example, a 30-year-old man, 175cm and 70kg: Mifflin-St Jeor gives 10×70 + 6.25×175 − 5×30 + 5 = 1,648.75, about 1,649 kcal. At moderate activity (1.55) his daily maintenance is about 2,556 kcal.
Body fat converts at roughly 7,700 kcal per kg, so cutting 500 kcal a day from maintenance typically means about 0.45 kg lost per week. Without medical supervision, intake is commonly advised not to fall below 1,200 kcal for women and 1,500 kcal for men (Harvard Health and others), and a warning appears if the result is lower. For gaining, +300 to 500 kcal a day combined with strength training is the usual approach.