BMR Calculator
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By Dr. Rebecca TorresReviewed by Dr. Sarah Chen, PhD (Nutritional Sciences)Published: Updated:
References
- [1]American Journal of Clinical Nutrition, Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals., 1990. https://pubmed.ncbi.nlm.nih.gov/2305711
- [2]Academy of Nutrition and Dietetics, Academy of Nutrition and Dietetics - Evidence Analysis Library: Energy Determination in Adults. https://www.andeal.org/topic.cfm?menu=5296&cat=5083
- [3]National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health Body Weight Planner. https://www.niddk.nih.gov/bwp
How to Use?
- 1
Enter your weight
Type your current body weight into the weight field. Switch between kilograms (kg), pounds (lbs), or stone (st) using the unit dropdown.
- 2
Enter your height
Type your height into the height field. Switch between centimetres (cm), inches (in), or feet (ft) using the unit dropdown. Stand straight and measure without shoes.
- 3
Enter your age
Type your age in years. The Mifflin-St Jeor equation accounts for the natural decline in metabolic rate that occurs with age.
- 4
Select your biological sex
Choose male or female. The equation uses a sex-specific constant that reflects differences in average body composition.
- 5
Select your activity level
Choose the activity level that best matches your typical weekly exercise pattern. Be honest — overestimating your activity level inflates your TDEE and can sabotage weight loss efforts.
- 6
Review your results
Your BMR and Total Daily Energy Expenditure (TDEE) both appear as primary results with alternative unit toggles for kJ/day. Your BMR per kg of body weight is shown below. The colour-coded energy scale gives you a visual reference of where your BMR sits relative to population ranges.
Worked Examples
1Active male (70 kg, 175 cm, 30 years)
Given Values
Weight:70
Height:175
Age:30
Biological Sex:male
Activity Level:moderate
Results
BMR:1663
Total Daily Energy Expenditure (TDEE):2577
BMR per KG of Body Weight:23.8
2Sedentary female (60 kg, 165 cm, 25 years)
Given Values
Weight:60
Height:165
Age:25
Biological Sex:female
Activity Level:sedentary
Results
BMR:1397
Total Daily Energy Expenditure (TDEE):1676
BMR per KG of Body Weight:23.3
3Overweight male for weight loss (95 kg, 180 cm, 45 years)
Given Values
Weight:95
Height:180
Age:45
Biological Sex:male
Activity Level:light
Results
BMR:1883
Total Daily Energy Expenditure (TDEE):2589
BMR per KG of Body Weight:19.8
4Athletic female maintenance (68 kg, 170 cm, 28 years)
Given Values
Weight:68
Height:170
Age:28
Biological Sex:female
Activity Level:active
Results
BMR:1479
Total Daily Energy Expenditure (TDEE):2551
BMR per KG of Body Weight:21.8
5Older adult male (80 kg, 175 cm, 65 years)
Given Values
Weight:80
Height:175
Age:65
Biological Sex:male
Activity Level:moderate
Results
BMR:1598
Total Daily Energy Expenditure (TDEE):2477
BMR per KG of Body Weight:20
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Frequently Asked Questions
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions such as breathing, circulation, cell production, and temperature regulation. It accounts for 60 to 75 percent of your total daily energy expenditure, making it the largest component of your calorie budget. BMR is measured under standardised conditions: after an overnight fast, following a full night of sleep, while lying supine in a thermoneutral environment. Most predictive equations, including the Mifflin-St Jeor equation used by this calculator, actually estimate resting metabolic rate (RMR), which is about 10 to 20 percent higher than true BMR but is the practical standard for clinical and fitness use.
Knowing your BMR gives you a reliable baseline for planning your calorie intake. If you want to lose weight, you need to eat below your total daily energy expenditure (TDEE), which is your BMR multiplied by an activity factor. If you want to gain muscle, you need a modest surplus above TDEE. Without knowing your BMR, you are guessing at your calorie needs. A personalised BMR calculation is far more accurate than using generic population averages, which ignore your individual weight, height, age, and sex. BMR also helps you understand why weight loss slows over time: as you lose weight, your BMR decreases, and you need to recalculate your calorie targets to continue progressing.
The Mifflin-St Jeor equation predicts resting energy expenditure within about 10 percent of measured values in roughly 70 percent of individuals. It is the most accurate predictive equation for the general adult population and is recommended by the Academy of Nutrition and Dietetics. The equation was validated in a study of 498 healthy adults aged 19 to 78 with a wide range of body weights. It outperforms the older Harris-Benedict equation, which tends to overestimate BMR by 5 to 15 percent. However, predictive equations are population averages and cannot capture individual variation. For 30 percent of people, the estimate may differ from actual BMR by more than 10 percent. If you need a precise measurement, indirect calorimetry conducted in a metabolic laboratory is the gold standard.
BMR (Basal Metabolic Rate) is measured under strictly controlled conditions: after 12 hours of fasting, 8 hours of sleep, while lying supine in a calm, dark, thermoneutral room. RMR (Resting Metabolic Rate) is measured under less strict conditions and includes the energy cost of recent food intake, normal daily movement, and mental activity. RMR is typically 10 to 20 percent higher than BMR. The Mifflin-St Jeor equation actually estimates RMR, but the two terms are used interchangeably in most clinical and fitness contexts because the difference is small relative to the equation’s prediction error. For practical purposes of calorie planning, RMR and BMR can be treated as equivalent values.
Yes, building muscle through resistance training is the most effective way to increase your BMR. Each kilogram of muscle burns approximately 13 kcal per day at rest, compared to fat which burns only about 4.5 kcal per kilogram per day. Adding 5 kg of lean muscle can increase your BMR by roughly 65 kcal per day. High-intensity interval training (HIIT) can temporarily elevate your metabolic rate for up to 24 hours after exercise through the excess post-exercise oxygen consumption (EPOC) effect. Adequate protein intake, staying hydrated, and getting sufficient sleep also support a healthy metabolic rate. Conversely, crash dieting and very low-calorie diets reduce BMR through metabolic adaptation, which is why sustainable weight loss should aim for a modest deficit of 300 to 500 kcal per day.
Yes, BMR decreases as you lose weight because you have less body mass to sustain. Each kilogram of weight loss reduces BMR by roughly 7 to 10 kcal per day. However, BMR often drops more than expected from weight loss alone due to metabolic adaptation. When you restrict calories, your body reduces thyroid hormone output, lowers heart rate, and decreases cellular energy expenditure to conserve energy. This adaptive response can reduce BMR by an additional 5 to 15 percent beyond the weight-related decline. The best way to minimise this effect is to lose weight slowly (0.5 to 1 kg per week), include resistance training to preserve muscle mass, and use periodic diet breaks at maintenance calories to reset leptin levels.
BMR varies significantly based on weight, height, muscle mass, and genetics, so there is no single normal value. However, population averages provide a rough reference. For a 30-year-old man of average weight (70 kg) and height (175 cm), typical BMR is about 1,663 kcal per day. For a 30-year-old woman of average weight (60 kg) and height (165 cm), typical BMR is about 1,397 kcal per day. BMR declines by roughly 1 to 2 percent per decade after age 30, primarily due to loss of lean muscle mass. A 60-year-old man with the same weight and height as a 30-year-old man typically has a BMR that is 150 to 200 kcal per day lower. The most meaningful comparison is your own BMR tracked over time, not a comparison to population averages.
The gold standard for measuring BMR is indirect calorimetry, which requires a metabolic cart that analyses your oxygen consumption and carbon dioxide production while you rest under standardised conditions. This equipment is available at some hospital metabolic units, university sports science laboratories, and specialised weight management clinics. The test takes 30 to 60 minutes and costs roughly $150 to $400. Less accurate options include handheld calorimetry devices like the Breezing or PNOE systems, which measure resting energy expenditure through a mouthpiece or face mask. Consumer-grade metabolic trackers that estimate BMR from heart rate and activity data are not as accurate as indirect calorimetry but can track trends over time. For most people, the Mifflin-St Jeor equation provides a sufficiently accurate estimate at no cost.
Your BMR is the starting point, but your target for weight loss should be based on your TDEE, not your BMR. Calculate your TDEE by multiplying your BMR by the activity factor that matches your typical exercise pattern. Create a calorie deficit of 300 to 500 kcal per day below your TDEE for sustainable weight loss of about 0.5 to 1 kg per week. Do not eat below your BMR, as this triggers metabolic adaptation and muscle loss. For example, if your BMR is 1,400 kcal and your moderate-activity TDEE is 2,170 kcal, aim for about 1,670 to 1,870 kcal per day. Recalculate your BMR and TDEE every time your weight changes by more than 5 kg, because a lower body weight requires fewer calories.
No. Men typically have higher BMR values than women of the same weight and height because men have a higher proportion of lean muscle mass and lower body fat. The Mifflin-St Jeor equation accounts for this with a sex-specific constant: +5 for males and -161 for females. This 166 kcal difference reflects the average body composition difference between sexes. However, an athletic woman with high muscle mass can have a higher BMR than a sedentary man of the same weight. Body composition is the underlying determinant, not sex itself. The sex constant is a proxy for the average body composition difference in the general population.
Yes, both surgery and acute illness can significantly alter your metabolic rate. Major surgery triggers a stress response that increases energy expenditure by 10 to 30 percent due to tissue repair, inflammation, and increased cardiac output. Severe infections, burns, and trauma can raise BMR by 50 to 100 percent above baseline. After recovery, BMR typically returns to pre-illness levels, but prolonged hospitalisation with immobility can cause muscle loss that permanently reduces BMR. If you have been hospitalised for more than a week, or if you have had major surgery, recalculate your BMR after you have fully recovered and resumed normal eating and activity. During illness, energy needs are best determined by a clinical dietitian using indirect calorimetry.
BMR is lowest in the early morning, typically between 4 and 6 AM, when body temperature is at its lowest and digestion is complete. For practical purposes, the most consistent time to take weight and calculate BMR is in the morning after emptying your bladder, before eating or drinking anything, and wearing minimal clothing. This gives you the most reproducible results for tracking changes over time. Avoid taking measurements after exercise, large meals, caffeine consumption, or in the evening when metabolic rate is higher. Consistency matters more than absolute accuracy for tracking trends: if you always calculate your BMR in the morning under similar conditions, the changes over time will reflect real metabolic shifts rather than daily fluctuations.
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