Fitness & Health
BMR Calculator for Basal Metabolic Rate
Calculate basal metabolic rate with Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas for calorie planning.
Search intent guide
Use this page when you need a fast answer to bmr calculator
Use this BMR calculator when you want to estimate resting calorie needs before building a full daily intake plan. It is a baseline tool, and it works best when paired with activity-based calorie planning instead of being treated as the final target on its own.
Editorial review
Best for
- Estimating resting energy needs from common formulas
- Comparing BMR methods before setting a calorie plan
- Building a maintenance estimate with TDEE or calorie tools
Before you start
- Use body data that reflects your current weight and height
- Remember that BMR is a floor, not your full daily intake
- Pair the result with actual activity and weekly progress
Inputs
Basal metabolic rate estimate with multiple formulas.
Results
BMR is the estimated calories burned at rest per day.
BMR
1,648.75 kcal/day
Daily calories by activity
| Activity | Multiplier | Calories/day |
|---|---|---|
| sedentary | 1.2x | 1,978.5 kcal |
| light | 1.38x | 2,267.03 kcal |
| moderate | 1.55x | 2,555.56 kcal |
| very | 1.73x | 2,844.09 kcal |
| extra | 1.9x | 3,132.63 kcal |
Uses your selected formula and body fat input if applicable.
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How this BMR Calculator works
Calculates basal metabolic rate (BMR) using multiple common formulas. This is the calorie burn at rest and a baseline for maintenance planning before applying an activity multiplier.
Quick guide
Jump to the section you need, then return to the bmr calculator.
Best use cases
- Estimate resting calorie needs before calculating maintenance or cutting and bulking targets.
- Compare common BMR equations when you want a better baseline for nutrition planning.
- Build a simple calorie model that starts from body size and age rather than guesswork.
Inputs
- Biological sex (male or female)
- Age in years (whole number)
- Height measured in centimeters or feet/inches
- Weight measured in kilograms or pounds
- Formula selection (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle)
- Body fat percentage for the Katch-McArdle formula
Outputs
- BMR calories per day
- Resting energy baseline
- Starting point for maintenance calculations
Assumptions
- Adult population averages
- Measurements are accurate and current
Common mistakes
- Using BMR as if it were daily maintenance even though normal movement requires an activity multiplier.
- Entering outdated body weight after a meaningful cut or bulk, which makes the baseline stale.
- Expecting one formula to be universally correct when body composition can shift which estimate is best.
Tips
- Pair BMR with activity level for maintenance calories
- Recalculate after significant weight change
- Use as a baseline, not a precise prescription
BMR Calculator formula guide
Use these bmr calculator formulas to audit the output or explain it to someone else.
5 formulas
BMR Calculator examples
Review a ready-made bmr calculator scenario, copy it, then tweak inputs to match your case.
Example
Male example
Inputs
- Male, 30 years, 180 cm
- Weight 80 kg
Outputs
- BMR about 1,780 calories
- Use activity multiplier for maintenance
BMR is the resting baseline before daily activity.
Example
Female example
Inputs
- Female, 30 years, 165 cm
- Weight 60 kg
Outputs
- BMR about 1,330 calories
- Use activity multiplier for maintenance
Results are estimates and vary by body composition.
BMR by weight (male, 30y, 175cm)
| Weight | BMR estimate |
|---|---|
| 60 kg | 1,520 |
| 70 kg | 1,620 |
| 80 kg | 1,720 |
| 90 kg | 1,820 |
Each 10 kg adds about 100 calories in this profile.
BMR vs weight
Focus point
60
1,520
Position
#1 of 4
Original order
Share of total
22.75%
Total: 6,680
Profile assumes male, 30 years, 175 cm height.
References
- Mifflin-St Jeor equation
- Clinical nutrition energy estimation basics
Learn more
Guides connected to the bmr calculator
Use these short guides when you want the decision framework behind the numbers, not just the raw output.
Category guide
Fitness & Health Calculator Guide
Use body, nutrition, and training calculators as planning tools rather than diagnoses, and focus on trends instead of one-off numbers.
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FAQ
BMR Calculator FAQ
What does the BMR Calculator do?
Calculates basal metabolic rate (BMR) using multiple common formulas. This is the calorie burn at rest and a baseline for maintenance planning before applying an activity multiplier. It is part of our fitness & health toolkit.
When should I use this calculator?
Use it when you need to Estimate resting calorie needs before calculating maintenance or cutting and bulking targets. Compare common BMR equations when you want a better baseline for nutrition planning.
What inputs do I need?
Typical inputs include Biological sex (male or female), Age in years (whole number), Height measured in centimeters or feet/inches.
How are the results calculated?
We follow the formulas and assumptions outlined in the "How this calculator works" section. You will see outputs like BMR calories per day, Resting energy baseline, Starting point for maintenance calculations.
What mistakes should I avoid?
Common mistakes include Using BMR as if it were daily maintenance even though normal movement requires an activity multiplier. Entering outdated body weight after a meaningful cut or bulk, which makes the baseline stale.
Can I share or download the results?
Use the Copy link or Print buttons to share your results. If a table or chart appears, you can download the data as CSV.
Is my data stored?
No. Calculations run in your browser and we do not store your inputs.
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