BMR & Calorie Calculator
Estimate the calories your body burns at rest and per day based on activity.
About this bmr & calorie calculator
Basal metabolic rate (BMR) is the energy your body uses at complete rest just to keep you alive — breathing, circulation, temperature and cell repair. Total daily energy expenditure (TDEE) adds the energy you spend moving and exercising, and it's the estimate of calories that keeps your weight stable.
This calculator uses the Mifflin-St Jeor equation, which research has found to be one of the more accurate formulas for estimating resting energy use in healthy adults. Every body is different, so treat the result as an estimate to adjust based on how your weight actually changes over several weeks.
How to use the BMR & Calorie Calculator
- Select your sex and enter your age.
- Enter your weight and height in US or metric units.
- Choose the activity level that best matches a typical week.
- Read your BMR and estimated maintenance calories.
The Mifflin-St Jeor equation
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
TDEE multiplies BMR by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active and 1.9 extra active. Most people overestimate their activity level, so start one level lower if unsure.
Worked example
A 35-year-old man who is 5 ft 9 in (175.3 cm) and 170 lb (77.1 kg) has a BMR of about 1,696 kcal/day. If he is lightly active, his maintenance estimate is 1,696 × 1.375 ≈ 2,333 kcal/day.
Tips for better results
- Track your weight trend for 2–3 weeks to see whether the estimate matches your real maintenance needs.
- The formula isn't designed for pregnancy, breastfeeding, or people under 18.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories you burn at rest. TDEE is BMR plus the calories burned by daily movement and exercise.
How accurate is Mifflin-St Jeor?
It is generally considered one of the better predictive equations for healthy adults, but individual results can differ by 10% or more.
This tool gives a general estimate and is not medical advice. Talk to a doctor or registered dietitian about your individual needs.
Last reviewed: October 2026 · Results are calculated in your browser.