BMR Calculator

What is the BMR Calculator?

Estimate basal metabolic rate — calories your body burns at complete rest — with the Mifflin-St Jeor equation. BMR is the energy your body uses at complete rest, and it is the base figure for every calorie target.

How to use the BMR Calculator

1. Enter your sex, your age, your weight, your height.
2. Results update automatically as you type; you can also press Calculate.
3. Read the output: bmr, harris-benedict (revised).
4. Use the 📊 chart to see the result visually, then copy or share it.

Formula and method

Worked example

With sex = Male, age = 35 years, weight = 75 kg, height = 178 cm, the BMR Calculator returns bmr: 1,693 kcal/day; harris-benedict (revised): 1,749 kcal/day.

Where the BMR Calculator helps in real life

You want to understand why your calorie needs are higher or lower than a friend’s. Entering your age, sex, weight and height shows how each factor changes your resting energy use.

You are planning a nutrition plan. Starting from BMR, then multiplying by an activity level in the TDEE calculator, gives a realistic maintenance figure.

Common mistakes to avoid

• Eating at BMR, which is below what an active day needs.
• Treating the estimate as exact; individuals vary.
• Using an outdated body weight.
• Comparing results from different formulas as if they should match.

💡 Practical tip: The Mifflin-St Jeor equation is widely used, but real metabolism can differ from it — use it as a starting point.

Tips for better results

• Use TDEE, not BMR, for daily intake targets.
• Re-run the numbers after losing or gaining a noticeable amount of weight.
• Track your actual weight trend to fine-tune the estimate.

⚠️ This tool provides general information and is not medical advice. It is not a substitute for diagnosis or treatment by a qualified healthcare professional.

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