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BMR Calculator

Enter your sex, age, height and weight to see your BMR and daily calorie burn.

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Units
Sex
BMR
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Daily calories (TDEE)
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BMR by equation

  • Mifflin–St Jeor (default)-
  • Harris–Benedict (revised)-
  • Katch–McArdle (body fat)-

Daily calories by activity level

Activity levelkcal/daykJ/day
SedentaryDesk job, little or no exercise--
Lightly activeLight exercise 1–3 days a week--
Moderately activeModerate exercise 3–5 days a week--
Very activeHard exercise 6–7 days a week--
Extra activePhysical job plus daily hard training--

All figures are statistical estimates and vary from person to person. They are not medical or nutrition advice.

How to use

  1. Mifflin–St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women. Daily calories (TDEE) = BMR × activity factor.
  2. Choose metric or US units and your sex, then enter age, height and weight. Switching units converts what you already typed.
  3. If you know your body fat percentage, add it. The Katch–McArdle equation uses lean mass and may suit very muscular people better.
  4. Pick an activity level for your daily total, and compare every level in the table below.

FAQ

What is the difference between BMR and TDEE?

BMR is the energy your body uses at complete rest to breathe, circulate blood and keep warm. TDEE adds the energy you spend on daily movement and exercise.

Which equation should I use?

Studies generally find Mifflin–St Jeor closest to measured values for most adults, so it is the default. If you know your body fat and carry a lot of muscle, compare it with Katch–McArdle.

How far off can the estimate be?

People with the same height and weight can differ by 10% or more because of muscle mass, hormones and health. Talk to a doctor or dietitian before planning weight changes.

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