BMR Calculator

Estimate your Basal Metabolic Rate and Total Daily Energy Expenditure to plan your goals.

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Your Details

TDEE & Goals
Maintain Weight
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Lose Weight (0.5 kg/week)
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Gain Weight (0.5 kg/week)
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Your Results

Basal Metabolic Rate (BMR)
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(Calories burned at rest)

How it works

This tool uses the Mifflin-St Jeor equation, widely regarded as the most accurate for estimating BMR. Your BMR is the energy your body needs at complete rest.

  • BMR formula for men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (y) + 5
  • BMR formula for women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (y) − 161

Tips

  • BMR is for a resting state — the minimum energy to survive.
  • TDEE = BMR × activity. That’s your daily burn.
  • To lose weight, eat below TDEE; to gain, eat above it.