BMR Calculator

BMR Calculator

Calculate your Basal Metabolic Rate for energy expenditure

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About BMR Calculator

Your Basal Metabolic Rate (BMR) is the number of calories your body needs simply to keep you alive — powering basic functions like breathing, circulation, and cell repair while you are completely at rest. Understanding your BMR is the essential first step in designing an effective nutrition plan, whether your goal is weight loss, muscle gain, or maintaining your current physique.

Our free BMR Calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for estimating basal metabolic rate in modern populations. By entering your age, gender, height, and weight, you receive a personalized BMR estimate within seconds. The calculator also applies standard activity multipliers to convert your BMR into a Total Daily Energy Expenditure (TDEE) figure, giving you a complete picture of your daily calorie needs.

How to Use

  1. Enter your age, gender, height, and current body weight
  2. Select the formula you prefer: Mifflin-St Jeor or Harris-Benedict
  3. Choose your daily activity level from the dropdown options
  4. Click Calculate to view your BMR and estimated TDEE
  5. Use the results to plan your daily calorie intake for your specific goal

Understanding Your BMR Results

Your BMR result represents the minimum calories your body requires at complete rest. This number alone is not your daily calorie target — you must factor in your activity level to get your TDEE. Eating significantly below your BMR for extended periods can slow your metabolism and lead to nutrient deficiencies. For sustainable weight management, aim to create a moderate deficit below your TDEE, not your BMR. Recalculate periodically as your weight and activity level change.

Why Use BMR Calculator?

  • Accurate estimation using the validated Mifflin-St Jeor equation
  • Instant TDEE calculation with built-in activity multipliers
  • Compare results between Harris-Benedict and Mifflin-St Jeor formulas
  • 100% free with no registration or account required
  • All processing happens locally in your browser for complete privacy
  • Mobile-friendly responsive design for use anywhere

Disclaimer: This calculator provides estimates for educational and informational purposes only. Individual metabolic rates can vary significantly. Consult your healthcare provider or a registered dietitian for personalized nutrition guidance.