BMR Calculator
Estimate your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation — the calories your body burns at complete rest. BMR is the foundation for any TDEE or diet plan.
Your Result
-
| Result | What it means? |
|---|---|
| < 1200 kcal | Very low BMR Below 1200 kcal/day is uncommon for healthy adults and may indicate a small body frame, low lean mass, or under-reporting of inputs. |
| 1200 – 1500 kcal | Low BMR Between 1200 and 1500 kcal/day is typical for small adults and for many women — perfectly normal if your body size matches the bracket. |
| 1500 – 2000 kcal | Moderate BMR Between 1500 and 2000 kcal/day is a common resting range for average-sized adults. |
| 2000 – 2500 kcal | Typical BMR Between 2000 and 2500 kcal/day is the resting burn of many average-sized men and larger women. |
| ≥ 2500 kcal | High BMR Above 2500 kcal/day reflects a large frame or high lean body mass — common in taller, muscular adults and male athletes. |
| — | No data Enter your age, height, weight, and gender to see your estimated BMR. |
BMR Formula
BMR = 10 × weight + 6.25 × height − 5 × age + sex offset
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + sex offset (+5 for men, −161 for women).
- The Mifflin–St Jeor equation (1990) is considered the most accurate predictive formula for resting energy expenditure in healthy adults.
- The sex offset (+5 / −161) reflects average differences in lean body mass and hormonal profile. It is a population average, not an individual verdict.
- BMR is what you burn at rest. Total Daily Energy Expenditure (TDEE) = BMR × activity multiplier and is the right number for weight-loss or weight-gain planning.
This calculator provides an estimate of your basal metabolic rate and should not be used as a clinical measurement. Indirect calorimetry remains the gold standard. Consult a registered dietitian or physician for personalized advice.