BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at rest — breathing, circulation, and cell production.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn per day including physical activity.
Formula (Mifflin-St Jeor)
Male: BMR = 10W + 6.25H − 5A + 5
Female: BMR = 10W + 6.25H − 5A − 161
Where W = weight (kg), H = height (cm), A = age (years)
Activity multipliers
| Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Example use cases
- Diet planning: Know your maintenance calories before choosing a calorie deficit
- Fitness coaching: Assess client energy needs based on activity level
- Nutrition education: Understand how metabolism scales with age and body composition