BMR Calculator - Calculate Basal Metabolic Rate and TDEE

Gender:

Age (years):

Weight (kg):

Height (cm):

Activity Level:

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production.

Formula Used

Mifflin-St Jeor Equation:
Men: BMR = 10 × Weight + 6.25 × Height - 5 × Age + 5
Women: BMR = 10 × Weight + 6.25 × Height - 5 × Age - 161

Activity Multipliers

Sedentary: 1.2 (little or no exercise)
Lightly Active: 1.375 (light exercise 1-3 days/week)
Moderately Active: 1.55 (moderate exercise 3-5 days/week)
Very Active: 1.725 (hard exercise 6-7 days/week)
Extra Active: 1.9 (very hard exercise, physical job)

Examples

30-year-old male, 70kg, 175cm, sedentary: BMR = 1,647 calories
25-year-old female, 60kg, 165cm, moderately active: BMR = 1,339 calories
Weight loss: Consume 500 calories less than TDEE
Weight gain: Consume 500 calories more than TDEE