Your BMR, or Basal Metabolic Rate, is the number of calories your body burns just to stay alive at rest — before you factor in any movement, exercise, or daily activity. This calculator estimates your BMR based on your age, sex, height, and weight, using standard formulas.
BMR Calculator
Estimate your Basal Metabolic Rate — daily baseline calories burned at rest.
BMR Formula Comparison
| Equation Model | Calculated BMR | Methodology Basis |
|---|---|---|
| Mifflin-St Jeor | 1,665 kcal | Modern clinical standard; accurate for non-obese & obese individuals. |
| Revised Harris-Benedict | 1,680 kcal | Roza and Shizgal update (1984); widely used legacy standard. |
| Katch-McArdle | — | Based entirely on Lean Body Mass (LBM); ideal for athletes. |
Estimated Daily Maintenance Calories (TDEE Snapshot)
| Activity Level | Multiplier | Estimated Energy Expenditure |
|---|---|---|
| Sedentary (Desk job, minimal movement) | 1.2 x BMR | 1,998 kcal |
| Lightly Active (1-3 workouts/week) | 1.375 x BMR | 2,289 kcal |
| Moderately Active (3-5 workouts/week) | 1.55 x BMR | 2,581 kcal |
| Very Active (6-7 intense workouts/week) | 1.725 x BMR | 2,872 kcal |
BMR is the starting point for any accurate calorie or weight management plan, since it’s the baseline your total daily calorie needs build on top of. For the full explanation of how BMR differs from TDEE and why the distinction matters, read our guide on TDEE vs BMR explained, then use our TDEE calculator to get your full daily calorie target.
Enter your stats above to find your BMR — the foundation for any calorie-based fitness plan.