Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic life-sustaining functions

Calculator Interface

Basal Metabolic Rate (BMR) Calculator

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic life-sustaining functions — like breathing, circulating blood, regulating temperature, and repairing cells — all while at complete rest.

Think of it as the minimum number of calories your body needs to stay alive, even if you were lying in bed all day doing nothing. This number is the foundation of your metabolism. If you want to plan for fat loss, muscle gain, or weight maintenance, you first need to calculate your BMR.

Keep in mind, this is not the total number of calories you burn in a day — that’s called your Total Daily Energy Expenditure (TDEE), which also includes movement, digestion, and exercise.

Quick Estimate Method

Fastest way to get a ballpark BMR. Only weight is required.
Formula: kg × 22 or lbs × 10

Enter your weight: Select unit:

Mifflin-St Jeor Equation

Requires weight (kg), height (cm), age, and sex. More accurate than Method 1.

Weight (kg): Height (cm): Age: Sex:

Harris-Benedict Equation

An older formula, similar inputs as Mifflin but different coefficients.

Weight (kg): Height (cm): Age: Sex:

Katch-McArdle Formula

Uses lean body mass. Ideal if you know your body fat percentage.

Weight (kg): Body Fat Percentage (%):

Lab-Tested BMR (Informational)

This is the most accurate method, typically using a metabolic cart in a clinical setting. It measures your oxygen and carbon dioxide exchange at rest.

About This Calculator

Basal Metabolic Rate (BMR) Calculator Basal Metabolic Rate (BMR) Calculator Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic life-sustaining functions — like breathing, circulating blood, regulating temperature, and repairing cells — all while at complete rest . Think of it as the minimum number of calories your body needs to stay alive, even if you were lying in bed all day doing nothing. This number is the foundation of your metabolism . If you want to plan for fat loss, muscle gain, or weight maintenance, you first need to calculate your BMR . Keep in mind, this is not the total number of calories you burn in a day — that’s called your Total Daily Energy Expenditure (TDEE) , which also includes movement, digestion, and exercise. Quick E...