30-year-old male, 70 kg, 175 cm
- BMR ≈ 1,662 calories/day
fitness calculator
BMR Calculator
Estimate basal metabolic rate (BMR) using the Mifflin-St Jeor equation.
Results
- BMR (calories/day)
- 1648.75
How to use this calculator
- Enter weight, height, age, and gender.
- We run the Mifflin-St Jeor equation to estimate calories burned at rest.
- Use the output as the starting point before adding activity multipliers for maintenance calories.
Inputs explained
- Weight
- Body weight in kilograms. Convert from pounds by dividing by 2.20462.
- Height
- Height in centimeters. Convert from inches by multiplying by 2.54.
- Age
- Age in years, which slightly reduces BMR as it increases.
- Gender
- Mifflin-St Jeor applies a small offset based on gender.
How it works
We use the Mifflin-St Jeor equation, which is widely considered the most accurate for BMR estimates.
Adjust BMR with activity multipliers to estimate maintenance calories (planned for future release).
Formula
Male: BMR = 10w + 6.25h − 5a + 5\nFemale: BMR = 10w + 6.25h − 5a − 161\n(w=kg, h=cm, a=years)
When to use it
- Setting calorie targets for weight loss, maintenance, or muscle gain.
- Establishing a baseline before choosing macro ratios.
- Comparing BMR estimates over time as weight or age changes.
Tips & cautions
- Use accurate, recent measurements for best estimates.
- Multiply BMR by an activity factor (1.2–1.7×) to estimate TDEE and daily calorie goals.
- Track weight trends and adjust intake—BMR formulas are guidelines, not guarantees.
- Estimates resting burn only; real calorie needs vary by muscle mass, genetics, and health status.
- Not tailored for children, pregnancy, or clinical nutrition planning.
- Does not incorporate body fat percentage or lean mass directly.
Worked examples
28-year-old female, 60 kg, 165 cm
- BMR ≈ 1,366 calories/day
Deep dive
Estimate basal metabolic rate with the Mifflin-St Jeor equation so you can set smarter calorie targets.
Enter weight, height, age, and gender to get resting calories per day, then apply an activity factor for maintenance.
FAQs
- Is BMR the same as TDEE?
- No. BMR is resting energy use. Total Daily Energy Expenditure (TDEE) includes activity multipliers.
- Should I adjust for body fat percentage?
- For most people, Mifflin-St Jeor is sufficient. Athletes may prefer other equations using lean mass.
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For informational fitness use only. Consult a healthcare professional before making nutrition or training changes.