Overview
Basal metabolic rate (BMR) is the energy your body needs at complete rest to maintain breathing, circulation and organ function. It excludes walking, exercise and digestion, so it is lower than your actual daily requirement.
Formula
We use the Mifflin-St Jeor equation, one of the most common adult formulas. It uses weight, height, age and sex, and the result is shown in daily calories.
How it works
Enter your basics
Sex, age, weight and height.
Read BMR
This is your need at complete rest only.
Choose the right tool
Use TDEE for activity-adjusted needs and the daily calorie target calculator for a food goal.
Worked examples
Man, age 30
70 kg and 170 cm gives a resting BMR of about 1,618 kcal/day.
Woman, age 30
60 kg and 165 cm gives a resting BMR of about 1,320 kcal/day.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is energy at complete rest, while TDEE includes daily activity, exercise and digestion, so it is higher.
Is the equation accurate for me?
It is a statistical estimate and can vary by 10–20% with muscle, age and hormones. No equation measures your needs exactly.
Should I use BMR as my calorie target?
No. BMR is below your daily requirement, and eating to it could drive harmful restriction. Use the daily calorie target calculator for a gradual goal.
Do exercise and muscle affect BMR?
Building muscle may raise BMR slightly over time, but the direct daily effect of activity appears in TDEE.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.