BMR Calculator

Discover your Basal Metabolic Rate—the number of calories your body needs to maintain basic life functions at rest.

100% Secure. Processed locally.
YRS
cm
kg
Sedentary Little or no exercise
Lightly Active 1-3 days/week
Moderately Active 3-5 days/week
Very Active 6-7 days/week
Extra Active Very heavy exercise
1650
Calories / Day (BMR)
Total Daily Expenditure (TDEE)
1,980
Activity Level
Sedentary
Weight Loss
-500 cal
Recommended deficit
Maintenance
Normal
Stay as you are
Weight Gain
+500 cal
Muscle building

Note: BMR calculation is based on the Mifflin-St Jeor Equation, considered the most accurate standard for predicting calorie needs in healthy adults.

Understanding your BMR results

1

Identify BMR

This is your "coma calorie count"—the energy needed if you stayed in bed all day doing nothing.

2

Factor in Activity

Movement increases calorie burn. Selecting your activity level gives you your TDEE (Total Daily Energy Expenditure).

3

Set Your Goal

Eat below TDEE to lose weight, at TDEE to maintain, or above TDEE to gain muscle/mass.

The Gold Standard Formula

While several formulas exist, our calculator utilizes the Mifflin-St Jeor Equation. Published in 1990, it was found to be more accurate than the older Harris-Benedict equation, predicting BMR within 10% of measured values for most individuals.

Equation
Mifflin-St Jeor
Status
Clinically Preferred

Precision nutrition tracking

TDEE Calculation

Instantly see your Total Daily Energy Expenditure. We factor in your lifestyle intensity to give you a realistic daily calorie target.

Goal Targets

Whether you want to lose weight, maintain, or bulk, we calculate the exact calorie adjustment needed for your goals.

Unit Versatility

Supports both Metric and Imperial systems. Seamlessly switch between kg/cm and lb/in without losing your data.

Privacy Centric

Your physical data is sensitive. That's why everything is processed locally in your browser. No data ever leaves your device.

Metabolism FAQ

Can I eat less than my BMR?
It is generally not recommended to eat below your BMR for long periods without medical supervision. Your BMR represents the energy needed for vital organs to function. Extreme deficits can lead to muscle loss and metabolic slowdown.
How do I increase my BMR?
The most effective way to increase your BMR is by increasing lean muscle mass through strength training. Muscle is more metabolically active than fat, meaning you'll burn more calories even while sleeping.