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BMR Update
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BMR Basal Metabolic Rate
What Is BMR and Why It Matters
Your Basal Metabolic Rate (BMR) is the number of calories your body needs just to keep its basic functions running — breathing, circulating blood, repairing cells and maintaining body temperature — while completely at rest. It does not include the calories you burn through walking, studying, exercising or any other daily activity.
This calculator uses the Mifflin-St Jeor equation, one of the most widely validated formulas in clinical nutrition research: for men, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5, and for women, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
How It Works
1. Enter your details
Provide your gender, age, height in centimetres and weight in kilograms.
2. Calculate
The tool applies the Mifflin-St Jeor formula instantly in your browser — no data is sent anywhere.
3. Read your BMR
This is your baseline calorie need at complete rest, before any daily activity is added.
4. Estimate total needs
Multiply your BMR by an activity factor (roughly 1.2 for sedentary, up to 1.9 for very active) to estimate your total daily calorie requirement.
Frequently Asked Questions
Is BMR the same as the calories I should eat?
No. BMR is your resting calorie need. Your actual daily requirement (TDEE) is higher once you factor in physical activity, study, exercise and daily movement.
Why do men and women have different formulas?
On average, men carry more lean muscle mass relative to body weight, which raises resting energy expenditure — the formula accounts for this difference.