BMR Calculator
Calculate your basal metabolic rate: the calories your body burns at rest. Uses Mifflin–St Jeor and Harris–Benedict, with calories by activity level. Free.
- Harris–Benedict
- 1,763 kcal/day
- Sedentary
- 2,039 kcal/day
- Light exercise
- 2,336 kcal/day
- Moderate exercise
- 2,633 kcal/day
- Active
- 2,930 kcal/day
- Very active
- 3,228 kcal/day
An estimate from a published formula, for general information. It isn't medical advice; talk to a doctor or dietitian about your own needs.
The energy you burn at rest
Your basal metabolic rate (BMR) is the energy your body uses in a day just to stay alive: breathing, circulation, keeping warm and repairing cells. For most people it's 60–70% of all the calories they burn. The main result uses the Mifflin–St Jeor equation (1990), which is the most accurate of the common formulas for healthy adults; the revised Harris–Benedict equation is shown for comparison. Below it you'll see your BMR multiplied by each activity level, which is your estimated daily calorie need.
How to use it
- 1
Enter your details
Sex, age, height and weight, in metric or US units.
- 2
Read your BMR
This is what you'd burn resting all day.
- 3
Check your daily needs
Find your activity level in the list to see the calories you burn on a typical day.
Frequently asked questions
What is the Mifflin–St Jeor formula?
For men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. For women, the same but − 161 instead of + 5.
Can I raise my BMR?
Building muscle raises it a little, since muscle burns more energy at rest than fat. BMR also falls slowly with age and after weight loss.
Should I eat only my BMR to lose weight?
No. Eating at your BMR means eating well below what you actually burn. Use the Calorie Calculator for a sustainable target.
Is anything sent to a server?
No. Everything is calculated in your browser, and nothing you type is stored or sent anywhere.