BMR Calculator
Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, widely considered the most accurate predictive formula for resting metabolic rate. Enter your age, gender, height, and weight to get your BMR — the number of calories your body burns at complete rest.
The calculator also shows your Total Daily Energy Expenditure (TDEE) at five activity levels, from sedentary to extra active. TDEE is the total number of calories you burn in a day including exercise and daily movement, and is the number you need to eat to maintain your current weight.
Height can be entered in centimeters or feet/inches, and weight in kilograms or pounds. The result is an estimate — individual metabolism varies based on muscle mass, genetics, hormones, and other factors. Consult a healthcare provider for personalized nutrition advice.
By The Paper Room Editorial Team — Calculator Tools
Frequently asked questions
What is BMR and why does it matter?▼
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions — breathing, circulation, cell production — while completely at rest. It typically accounts for 60-75% of total daily calorie expenditure. Knowing your BMR helps you set an informed calorie target for weight loss, maintenance, or gain.
What is the Mifflin-St Jeor equation?▼
The Mifflin-St Jeor equation estimates BMR. For males: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For females: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. Published in 1990, it is considered more accurate than the older Harris-Benedict equation for most people.
What is the difference between BMR and TDEE?▼
BMR is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to account for exercise and daily movement. TDEE is the number you need to eat to maintain your weight. To lose weight, eat below TDEE; to gain, eat above it.
Which activity level should I choose?▼
Sedentary: desk job with no exercise. Lightly active: light exercise 1-3 days/week. Moderately active: moderate exercise 3-5 days/week. Very active: hard exercise 6-7 days/week. Extra active: very hard exercise plus a physical job or two-a-day training. Most people overestimate their level — when in doubt, choose one lower.