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BMR Calculator

Find your basal metabolic rate, the calories your body burns at rest, by three formulas, and your total daily energy expenditure (TDEE) with your activity level.

Rules last checked 25 October 2026Every step shown

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years
cm
kg
%

If you know it, the Katch-McArdle formula is added, which suits muscular people better.

BMR (Mifflin-St Jeor)

1,699 kcal a day

TDEE: calories you burn a day
2,633 kcal
Harris-Benedict (revised)
1,763 kcal

Your body burns about 1,699 kcal a day at complete rest, and about 2,633 kcal with your activity level.

How it's worked out

  1. Mifflin-St Jeor10 × 75 + 6.25 × 175 − 5 × 30 + 51,699 kcal
  2. TDEEBMR × 1.55 (moderate: 3 to 5 days a week)2,633 kcal
  • BMR is what you'd burn lying still all day. Use TDEE for eating plans: eat less than it to lose weight, more to gain.

The formulas

Mifflin-St Jeor: 10W + 6.25H − 5A + 5 (men) or − 161 (women) · Harris-Benedict (revised) · Katch-McArdle: 370 + 21.6 × lean mass

Worked example

A 30-year-old man, 175 cm and 75 kg: 10 × 75 + 6.25 × 175 − 5 × 30 + 5 = 1,699 kcal a day at rest. Exercising 3 to 5 days a week (× 1.55), his TDEE is about 2,633 kcal.

Questions people ask

What is BMR?

Basal metabolic rate: the calories your body uses in a day at complete rest, for breathing, circulation and keeping warm.

Which BMR formula is most accurate?

Mifflin-St Jeor is the most accurate for most people. Katch-McArdle, which uses lean body mass, suits people who know their body fat and are muscular.

What is TDEE?

Total daily energy expenditure: your BMR multiplied by an activity factor. It's the number to eat below to lose weight or above to gain.

Formula and rules last checked 25 October 2026Written and tested by the CalculatorDex teamReport a problem