BMR Calculator — Basal Metabolic Rate
Calculate how many calories your body burns at complete rest using the Mifflin-St Jeor equation.
Your Details
years
kg
cm
Activity Level
Sedentary (desk job, minimal movement)
Lightly Active (1–3 workouts/week)
Moderately Active (3–5 workouts/week)
Very Active (hard exercise 6–7 days)
Extra Active (physical job + daily training)
BMR (At Rest)
1683 kcal
Calories burned if you did nothing all day
TDEE (Maintenance)
2608 kcal
Calories to maintain your current weight
Calorie Goals
Lose weight fast (750 deficit)
~0.75 kg/week
1858 kcal/day
Lose weight (500 deficit)
~0.5 kg/week
2108 kcal/day
Maintain weight
No change
2608 kcal/day
Gain muscle (300 surplus)
Lean bulk
2908 kcal/day
About BMR
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions — breathing, circulation, cell production, and organ function — while at complete rest. BMR accounts for 60–70% of total daily calorie expenditure.
Mifflin-St Jeor Equation
Men: BMR = 88.36 + (13.4 × weight in kg) + (4.8 × height in cm) − (5.7 × age)
Women: BMR = 447.6 + (9.2 × weight in kg) + (3.1 × height in cm) − (4.3 × age)
This is the most accurate equation for estimating BMR according to recent research
Using BMR for weight management
Multiply BMR by activity factor to get TDEE (Total Daily Energy Expenditure)
Eat 500 kcal below TDEE to lose ~0.5 kg/week
Eat at TDEE to maintain weight
Never eat below BMR — it harms metabolism and muscles
🔒 All calculations happen in your browser — no data is sent to any server. Results are for informational purposes only.