BMR Calculator (Basal Metabolic Rate)
Your basal metabolic rate (BMR) is the energy your body spends just to keep you alive, even if you never move — the largest single part of your daily calories. Enter your details; the Mifflin-St Jeor formula shows your BMR and your total daily expenditure by activity level instantly.
Enter your age, height and weight — your result appears here instantly.
the energy you burn at rest
The values below are the total daily energy expenditure (TDEE) needed to maintain your weight.
Your inputs never leave your device; the calculation runs in your browser and nothing is sent to a server.
From BMR to daily expenditure
| Activity level | Factor | What it means |
|---|---|---|
| Sedentary | × 1.2 | Desk-based, little walking |
| Lightly active | × 1.375 | Light exercise 1-3 days a week |
| Moderately active | × 1.55 | Moderate pace 3-5 days a week |
| Active | × 1.725 | Training 6-7 days a week |
| Very active | × 1.9 | Hard physical job + daily training |
Total daily energy expenditure (TDEE) = BMR × activity factor. That is roughly how many calories you need to maintain your weight.
For informational purposes only; not medical advice. Consult a doctor for illness, pregnancy or any special condition.
Basal metabolic rate (BMR) is the energy your body spends at complete rest. Even while you sleep your heart beats, your lungs work and your cells renew — the calories all of this requires are your BMR. For most people this basal expenditure is the largest slice of total daily energy use, around 60-70%; in other words, what determines how many calories you burn is not really movement but simply staying alive.
The main factors that affect BMR are weight, height, age and sex. Generally a larger and younger body has a higher BMR; the value tends to fall as you get older and as muscle mass declines. This calculator uses the Mifflin-St Jeor equation, considered the most accurate in scientific studies, and computes the result directly in your browser.
BMR or Daily Calorie Needs?
The two are often confused but they are different. BMR is only your expenditure at rest; your daily calorie needs add movement and exercise on top of it. Multiplying your BMR by an activity factor gives your total daily energy expenditure (TDEE). To maintain your weight, eat about that total; to lose, eat below it; to gain, eat above it.
Metabolism and Muscle
The most reliable way to raise your metabolism is to keep and build muscle mass; muscle burns more energy than fat tissue even at rest. That is why resistance training, enough protein and good sleep matter. Very low-calorie crash diets, by contrast, can push the body into "conservation mode" and lower basal expenditure — a sustainable, measured approach is both healthier and longer-lasting.
Frequently asked
What is basal metabolic rate?
Basal metabolic rate (BMR) is the minimum amount of energy your body spends at complete rest for basic functions such as breathing, heartbeat and cell renewal. In other words, it is the calories you burn each day even if you never move. BMR makes up the largest share of your total daily expenditure — about 60-70% for most people.
How is basal metabolic rate calculated?
This calculator uses the Mifflin-St Jeor equation, considered the most reliable in scientific studies. For men: 10 × weight + 6.25 × height − 5 × age + 5; for women the final term is −161 instead of +5. The result is your daily calorie expenditure at rest. Adding activity gives your total daily energy expenditure (TDEE).
Is BMR the same as daily calorie needs?
No. BMR is only your expenditure at rest; daily calorie needs add movement and exercise on top of that. Multiplying BMR by an activity factor gives your total daily energy expenditure (TDEE): ×1.2 if sedentary, ×1.375 if lightly active, ×1.55 if moderately active, and so on. To maintain your weight you need roughly that many calories.
Is it possible to speed up your metabolism?
Muscle mass is the biggest factor that raises BMR; muscle burns more energy than fat tissue, so resistance training can lift your basal metabolism over time. Enough protein, good sleep and regular movement help too. Very low-calorie crash diets, on the other hand, can do the opposite and slow your metabolism down.
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