BMR Calculator
Calculate your Basal Metabolic Rate — the calories your body needs at complete rest. Uses the Mifflin-St Jeor equation.
Your BMR
How to use the BMR Calculator
- Select your gender.
- Enter your age in years.
- Enter your weight in kg and height in cm.
- Click Calculate to see your Basal Metabolic Rate in kcal per day.
Formula used
Women: BMR = 10W + 6.25H − 5A − 161
W = weight in kg, H = height in cm, A = age in years. The Mifflin-St Jeor equation is considered more accurate for modern populations than the older Harris-Benedict formula.
Worked example
Two examples
Man, 30 years, 70 kg, 175 cm: BMR ≈ 1,649 kcal/day
Woman, 28 years, 58 kg, 162 cm: BMR ≈ 1,292 kcal/day
What affects BMR?
Muscle mass is the biggest factor you can change — muscle burns more energy at rest than fat. BMR also falls slowly with age, and is affected by genetics, thyroid function, sleep and very low-calorie dieting (which can lower metabolic rate). Strength training two or three times a week is the most reliable way to support a healthy BMR.
Tips for accurate results
- Never plan to eat below your BMR for long periods.
- Multiply BMR by your activity factor (or use the TDEE calculator) to get daily calorie needs.
- Very muscular or very lean people may have a BMR higher than the formula predicts.
Frequently Asked Questions
No. BMR is only the resting amount. Your daily need (TDEE) is BMR times an activity factor.
Mostly because muscle mass declines over time; staying active slows this down.
Building muscle, staying active and getting enough sleep and protein help.
Content reviewed by Vinod, Easy Smart Calculator · Last updated October 2026
What is BMR?
BMR represents the minimum energy your body needs to maintain vital functions like breathing, circulation, and cell production while at rest. It accounts for 60-75% of your total daily energy expenditure.
Male: BMR = 10W + 6.25H − 5A + 5
Female: BMR = 10W + 6.25H − 5A − 161