BMR Calculator: Daily Calories & Basal Metabolic Rate
Discover your BMR and daily calorie needs using the Mifflin-St Jeor equation, adjusted for your activity level.
Basal metabolic rate (BMR)
1718 kcal/day
Calories to maintain weight
2662 kcal/day
Mifflin-St Jeor formula. Estimate only; individual results vary.
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Frequently asked questions
What is basal metabolic rate (BMR)?
BMR is the number of calories your body needs at rest to maintain vital functions like breathing, circulation, and cell production. It represents about 60-70% of your total daily energy expenditure and is the baseline for determining your daily calorie needs.
How is the Mifflin-St Jeor formula different?
The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas. It uses weight, height, age, and sex to estimate resting energy expenditure. Research has shown it predicts calorie needs more reliably than older equations like Harris-Benedict, especially for modern populations.
How do I use BMR to calculate daily calories?
Multiply your BMR by an activity factor ranging from 1.2 for sedentary lifestyles to 1.9 for very active individuals. This gives your Total Daily Energy Expenditure (TDEE), the number of calories you need to maintain your current weight. Adjust up or down to gain or lose weight.
What Is Basal Metabolic Rate?
Your basal metabolic rate (BMR) is the amount of energy your body expends while completely at rest. It powers essential functions such as breathing, heartbeat, brain activity, and temperature regulation. Understanding your BMR is the first step toward managing your weight, optimizing nutrition, and creating a personalized fitness plan.
Mifflin-St Jeor Equation: The Most Accurate BMR Formula
The Mifflin-St Jeor equation calculates BMR using sex, weight, height, and age. For men: 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5. For women: 10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161. This formula is widely recommended by nutrition experts for its accuracy in estimating resting metabolic rate.
Daily Calories and Activity Level
To determine your total daily calorie needs, multiply your BMR by your activity factor: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, and extra active 1.9. This result is your Total Daily Energy Expenditure (TDEE). Use this calculator to tailor your calorie intake to your health goals.