BMR Calculator

The BMR Calculator estimates how many calories your body needs at rest to maintain essential functions like breathing and circulation. Knowing your Basal Metabolic Rate supports your medical weight loss plan and helps you tailor your daily calorie intake for efficient results.

Enter your details below to find your BMR

Sex

Age

years

Height

Weight

lbs

Your BMR

calories / day at rest

This is roughly what your body burns doing nothing at all. Multiply it by an activity level (see our TDEE Calculator) to find your full daily calorie needs.

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep essential functions running — breathing, circulation, cell production, and temperature regulation. It represents the largest share of most people’s total daily calorie burn.

Knowing your BMR gives you a baseline for building a nutrition plan. It answers "how many calories would I burn today if I did nothing at all?" — a number your Total Daily Energy Expenditure (TDEE) then builds on top of.

How is BMR calculated?

This calculator uses the Mifflin-St Jeor equation, widely considered one of the most accurate BMR formulas for the general population. It combines your weight, height, age, and sex.

Formula (Mifflin-St Jeor)

Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5

Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

Example: 30-year-old woman, 143 lb, 5’5" → BMR ≈ 1,398 calories/day

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Reviewed by

Rachel Matthews, MS, RD, CSSD

Rachel is a registered dietitian and board-certified specialist in sports dietetics with over 15 years of experience in clinical and fitness settings. She works with both athletes and individuals pursuing weight management goals, tailoring nutrition plans to support medication-assisted weight loss. Rachel has authored numerous nutrition education materials and brings an evidence-based yet practical perspective to fitness and dietary guidance.