BMR Calculator
Work out your basal metabolic rate, the calories your body burns at rest, with the three standard formulas side by side, and see your total daily calories at five activity levels. Works in pounds and feet or kilograms and centimeters.
BMR calculator
Calories burned per day (BMR × activity)
Basal metabolic rate calculator: the three formulas
| Formula | Men | Women |
|---|---|---|
| Mifflin-St Jeor (1990) | 10W + 6.25H − 5A + 5 | 10W + 6.25H − 5A − 161 |
| Revised Harris-Benedict (1984) | 88.362 + 13.397W + 4.799H − 5.677A | 447.593 + 9.247W + 3.098H − 4.330A |
| Katch-McArdle | 370 + 21.6 × lean body mass (kg) | |
W = weight in kg, H = height in cm, A = age in years.
Mifflin-St Jeor was the most accurate of the common equations for healthy adults in the American Dietetic Association's 2005 review, which is why it's the headline figure. Katch-McArdle uses lean mass, so it can be better for very muscular people, if your body fat estimate is good.
Example: a 30-year-old man, 180 lb (81.6 kg), 5'10" (177.8 cm): Mifflin-St Jeor BMR = 816.5 + 1,111.3 − 150 + 5 = 1,783 calories a day. With moderate exercise (× 1.55) he burns about 2,763.
Metabolic rate calculator: BMR vs RMR vs TDEE
- BMR: calories to keep you alive at complete rest (breathing, circulation, organs), measured fasted and lying down.
- RMR (resting metabolic rate): measured under looser conditions, usually 5% to 10% higher; the formulas here are often used for both.
- TDEE: total daily energy expenditure, BMR × activity, which includes digestion and movement. Use TDEE to plan eating; see the calorie deficit calculator.
Formulas estimate the average for people like you; individuals vary by roughly ±10%. Thyroid conditions, some medicines and big changes in muscle mass change it too.
Common questions
What is a normal BMR?
Roughly 1,300 to 1,500 calories a day for many adult women and 1,600 to 1,900 for many adult men, depending on size and age.
Which BMR formula is most accurate?
Mifflin-St Jeor is the most accurate of the common equations for most healthy adults; Katch-McArdle can be better if you know your body fat.
How do I calculate my BMR?
Mifflin-St Jeor: 10 × kg + 6.25 × cm − 5 × age, + 5 for men or − 161 for women.
How many calories do I burn a day?
BMR × activity factor: 1.2 sedentary up to 1.9 very active.
Does BMR go down with age?
Yes, by about 5 calories a day per year in the formulas, mainly because muscle mass tends to fall.
Sources
- Mifflin et al. (1990), Am J Clin Nutr: A new predictive equation for resting energy expenditure
- Frankenfield et al. (2005), J Am Diet Assoc: Comparison of predictive equations for resting metabolic rate
- NIH Body Weight Planner
Related
General information, not financial, tax or legal advice. Check important numbers with the official source before acting on them.