Calculate your Basal Metabolic Rate using clinically validated equations
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BMR (Basal Metabolic Rate) — Quick answer
Basal Metabolic Rate (BMR) is the daily calorie expenditure at complete rest. It is the foundation for total daily energy expenditure (TDEE) calculations.
BMR by age and weight (Mifflin-St Jeor, male, 175 cm)
Age
60 kg
70 kg
80 kg
90 kg
20
1,529
1,629
1,729
1,829
30
1,479
1,579
1,679
1,779
40
1,429
1,529
1,629
1,729
50
1,379
1,479
1,579
1,679
60
1,329
1,429
1,529
1,629
Standard / source: Mifflin-St Jeor (1990) is the most accurate equation for non-athletic adults; Harris-Benedict (1919, revised 1984) and Katch-McArdle (lean body mass) are alternatives.
TDEE activity factor table (applied to Mifflin-St Jeor BMR)
Your TDEE = BMR × activity factor. The five standard multipliers (1.2, 1.375, 1.55, 1.725, 1.9) are the physical-activity-level (PAL) factors used with the Mifflin-St Jeor and Harris-Benedict equations:
Activity level
Factor
Description
Exercise / week
Sedentary
1.2
Little or no exercise, desk job
0 days
Lightly active
1.375
Light exercise or sports
1–3 days
Moderately active
1.55
Moderate exercise or sports
3–5 days
Very active
1.725
Hard exercise / physical job
6–7 days
Extra active
1.9
Very hard exercise + physical job or 2×/day training
Daily, intense
Source: physical-activity-level (PAL) multipliers used with Mifflin MD, St Jeor ST et al. (1990), A new predictive equation for resting energy expenditure, Am J Clin Nutr 51(2):241–247, and the FAO/WHO/UNU PAL framework. Example: a 1,650 kcal BMR at "moderately active" (1.55) → TDEE ≈ 2,558 kcal/day.
🫀 BMR Calculator
Formula
This calculator uses the standard bmr calculator formula:
Mifflin-St Jeor (women)
BMR = 10 × weight + 6.25 × height − 5 × age − 161
Frequently Asked Questions
What is BMR?⌄
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic life-sustaining functions (breathing, circulation, cell production) at complete rest.
Which BMR formula is more accurate: Mifflin-St Jeor or Harris-Benedict?⌄
The Mifflin-St Jeor equation (1990) is widely considered more accurate for most people than the original Harris-Benedict equation (1919). The revised Harris-Benedict (1984) is also reliable.
What is the difference between BMR and TDEE?⌄
BMR is calories at complete rest. TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor to estimate actual daily calorie needs.
Does BMR decrease with age?⌄
Yes. BMR typically decreases by about 2% per decade after age 20, primarily due to loss of muscle mass (sarcopenia). Strength training can help maintain BMR.
How can I increase my BMR?⌄
Building muscle mass through resistance training is the most effective way to increase BMR, as muscle tissue burns more calories at rest than fat tissue.
Is BMR affected by body weight?⌄
Yes. Higher body weight generally means higher BMR because larger bodies require more energy for basic functions. Lean body mass has a stronger correlation with BMR than total weight.
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