Basal Metabolic Rate Calculator
Calculate how many calories your body burns at rest and estimate your total daily calorie requirements based on your activity level.
Basal metabolic rate
1,649 kcal/day
At complete rest
Total calorie requirement
2,267 kcal/day
Based on your activity level (TDEE)
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest to maintain its vital functions. TDEE (Total Daily Energy Expenditure) adds the calories burned through your daily activities and exercise — TDEE therefore represents your actual daily calorie requirements.
Why use the Mifflin-St Jeor equation instead of Harris-Benedict?
The Mifflin-St Jeor equation (1990) is now considered more accurate than the older Harris-Benedict equation (1919), particularly following comparative studies conducted on modern populations.
How can I use this result to lose or gain weight?
A moderate calorie deficit of around 300 to 500 kcal below your TDEE can support gradual, sustainable weight loss, while a similar surplus can support weight gain. Larger differences in either direction are generally counterproductive over the long term.
Is this calculation reliable for very muscular athletes?
The equation remains an estimate based on total body weight and does not distinguish between fat mass and muscle mass. For very muscular athletes, this method may slightly underestimate their actual BMR.
What is basal metabolic rate?
Basal metabolic rate (BMR) is the amount of energy your body uses at complete rest to maintain its vital functions, including breathing, blood circulation, temperature regulation, and brain activity. It generally accounts for 60 to 75% of your total daily calorie expenditure.
This calculator uses the Mifflin-St Jeor equation, developed in 1990 and now recognised as one of the most accurate methods for estimating basal metabolic rate. It has replaced the older Harris-Benedict equation in most modern nutritional recommendations.
From BMR to TDEE: accounting for your activity level
BMR only represents your energy requirements at complete rest. In practice, your body uses additional energy every day through daily activities and exercise. This calculator applies a physical activity multiplier, ranging from ×1.2 for a sedentary lifestyle to ×1.9 for intense daily exercise, to estimate your TDEE — your actual daily calorie requirement.
To refine your estimate further, combine this result with our calories burned calculator to adjust your calorie intake more accurately on intense training days.