BMR Calculator
Estimate basal metabolic rate and TDEE. Supports US, EU, and International measurement units.
About this calculator
What is BMR?
Basal Metabolic Rate (BMR) is the estimated energy (calories) your body burns at rest to maintain vital functions such as breathing, circulation, and cell repair. Total Daily Energy Expenditure (TDEE) adds calories burned through daily activity and exercise.
This calculator uses the Mifflin-St Jeor equation, which research commonly cites as one of the more accurate BMR estimation formulas for the general adult population.
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
Understanding TDEE
TDEE = BMR × activity factor. Use TDEE as a starting point for weight maintenance. To lose weight, a modest calorie deficit is typically recommended under professional guidance; to gain weight, a controlled surplus may be used.
Reference tables & standards
Physical activity factors (TDEE multipliers)
Source: Commonly applied with Mifflin-St Jeor (ACSM / clinical nutrition practice)
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | × 1.2 |
| Lightly active | Light exercise 1–3 days/week | × 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | × 1.55 |
| Very active | Hard exercise 6–7 days/week | × 1.725 |
| Extra active | Very hard exercise or physical job | × 1.9 |
The NIH Body Weight Planner and many dietetics references use similar activity categories when estimating energy needs.
NIH general calorie guidance (reference)
Source: U.S. National Institutes of Health (NIH)| Guidance | Detail |
|---|---|
| Weight maintenance | Calories in ≈ calories out (TDEE) |
| Weight loss | Sustainable deficit; NIH emphasizes portion control and activity |
| Individual variation | Age, sex, muscle mass, and health conditions affect needs |
These calculators provide estimates for educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment.