How to use
- Tap Male or Female, then enter age, height (cm), and weight (kg).
- Read basal metabolic rate in kcal/day on the right.
- Use the maintenance preview table to see estimated TDEE for sedentary through extra-active weeks—then open the calorie calculator if you need a daily surplus or deficit.
Formula
Mifflin–St Jeor: men 10×kg + 6.25×cm − 5×age + 5; women replace +5 with −161. Pair with BMI for height/weight screening or health calculators for the full set.
After you know BMR
Multiply by activity in the calorie calculator for maintenance calories. BMR alone is not a diet prescription—it is resting burn before walking, exercise, or digestion effects.
Example female 28 y, 165 cm, 60 kg
Mifflin–St Jeor often lands near 1300–1400 kcal/day BMR depending on exact inputs—use the form for your numbers.
Formula source
Mifflin–St Jeor (1990) is widely used in fitness apps; older Harris–Benedict can differ by ~5% for some people.
How do I calculate BMR (basal metabolic rate)?
Enter sex, age in whole years, height in centimeters, and weight in kilograms. This page applies Mifflin–St Jeor and shows kcal/day at rest. Example: male, 30 years, 170 cm, 70 kg is often near 1600–1700 kcal/day—your row updates live as you edit.
What is the difference between BMR and TDEE?
BMR is energy at complete rest. TDEE (total daily energy expenditure) adds movement, exercise, and daily activity. On this page, multiply BMR by the activity row that matches your typical week to preview maintenance calories; the calorie calculator adds custom daily adjustments.
BMR formula Mifflin–St Jeor vs Harris–Benedict?
Both estimate resting burn from height, weight, age, and sex. Mifflin–St Jeor (1990) is common in modern fitness apps and often within ~5% of older Harris–Benedict for many adults. This calculator uses Mifflin–St Jeor only so results stay comparable.
How many calories should I eat to lose weight?
Start from maintenance (BMR × activity), then subtract a planned deficit—many planners use about 500 kcal/day as arithmetic (~1 lb/week theory), but safe deficits vary by person. Use the maintenance table here, then the calorie calculator for TDEE plus your daily +/− goal—not medical prescribing.
Why might my BMR differ from my fitness tracker?
Trackers mix heart rate, steps, and proprietary models. This page is a published formula with fixed inputs. Muscle mass, hormones, illness, and medications can shift real metabolism—treat the number as a planning starting point.
Example: woman 28, 165 cm, 60 kg—typical BMR?
Often roughly 1300–1400 kcal/day with Mifflin–St Jeor. Enter your exact numbers on the form; the maintenance table then shows sedentary through extra-active estimates.
Do I use BMR or TDEE to eat at maintenance?
Eat toward TDEE, not raw BMR, unless you truly stay in bed all day. Pick the activity description that matches an average week, not your busiest training week.
Height in cm and weight in kg only?
Yes on this BMR page. Convert ft/lb first with the weight converter or length converter, or use the BMI calculator in US units, then enter metric here.