Estimate your Basal Metabolic Rate (BMR) and daily calorie needs using the Mifflin–St Jeor equation. Choose your units, enter your details, and see how many calories you burn at rest and with activity.
BMR is the number of calories your body needs to maintain basic functions (breathing, circulation, etc.) at complete rest.
| Activity Level | Factor | Calories / day |
|---|---|---|
| Sedentary (little or no exercise) | 1.200 | 1,979 kcal |
| Lightly active (1–3 days/week) | 1.375 | 2,267 kcal |
| Moderately active (3–5 days/week) | 1.550 | 2,556 kcal |
| Very active (6–7 days/week) | 1.725 | 2,845 kcal |
| Extra active (physical job or 2x/day training) | 1.900 | 3,133 kcal |
To lose weight, many people eat below their maintenance calories. To gain weight or build muscle, they eat slightly above. Individual needs vary—use these values as a starting point and adjust based on progress.
Calculate your Basal Metabolic Rate (BMR), the number of calories your body burns at complete rest, with our free BMR calculator. Understanding your BMR is the first step in planning nutrition for weight loss, maintenance, or muscle gain.
We use the Mifflin-St Jeor equation, widely regarded as one of the most accurate formulas for estimating BMR:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
BMR represents the minimum calories your body needs to maintain basic life functions while at complete rest, not accounting for any physical activity.
BMR is your baseline resting calorie burn. TDEE adds your activity level on top of BMR to estimate total daily calories burned.
Yes, muscle tissue burns more calories at rest than fat tissue. People with higher muscle mass typically have a higher BMR.
Building muscle through strength training, staying hydrated, and avoiding excessive calorie restriction can help support a healthy metabolic rate.