BMR Calculator
Basal Metabolic Rate via Mifflin-St Jeor equation (kcal/day).
How it works
Male: BMR = 10×weight + 6.25×height − 5×age + 5 Female: BMR = 10×weight + 6.25×height − 5×age − 161
BMR (Basal Metabolic Rate) is the daily calories your body needs at complete rest for breathing, temperature, circulation, etc. We use the Mifflin-St Jeor equation, the most common modern estimate.
BMR is resting-only; total daily burn adds activity on top (see TDEE).
FAQ
What is the difference between BMR and TDEE?
BMR is the resting baseline; TDEE adds daily activity on top, roughly 1.2–1.9× the BMR.
Worked example
Male, 30 years, 175 cm, 70 kg, using Mifflin-St Jeor: 10×70 + 6.25×175 − 5×30 + 5 = 700 + 1093.75 − 150 + 5 ≈ 1,649 kcal/day.
That is resting expenditure. With 3–5 sessions a week, multiply by 1.55 for a TDEE of about 2,556 kcal.
Notes and limitations
The equation is a population estimate with roughly ±10% individual error. Thyroid conditions, fever, severe dieting or heavy training shift the real number. A better calibration: use two weeks of weight and intake data — average intake while weight is stable ≈ your TDEE.