All Health

BMR Calculator

BMR and daily calorie needs from the Mifflin-St Jeor equation.

bmr-calculator.local
Activity level
Enter your age, weight, and height to estimate your calorie needs.

Overview

Estimates your Basal Metabolic Rate (BMR), the number of calories your body burns at rest just to keep you alive. It also estimates your daily calorie needs once activity is factored in. Useful as a starting point for understanding energy balance.

How it works

The calculator uses the Mifflin-St Jeor equation, widely regarded as one of the more accurate BMR formulas for the general population. For men, BMR equals (10 x weight in kg) + (6.25 x height in cm) minus (5 x age in years) plus 5. For women, the final term is minus 161 instead of plus 5. To estimate total daily calories (TDEE), the BMR is multiplied by an activity factor, ranging from about 1.2 for sedentary to about 1.9 for very intense daily activity. These numbers are estimates, not medical advice; for personal nutrition or health decisions, talk to a qualified professional.

How to use it

  1. Choose your units (metric or imperial).
  2. Enter your sex, age, height, and weight.
  3. Select the activity level that best matches your typical week.
  4. Read your estimated BMR and daily calorie needs.

Examples

Sedentary office worker

A 35 year old man who is 180 cm and 80 kg has a BMR of about 1,755 calories. At a sedentary factor of 1.2, his estimated daily need is about 2,110 calories.

Active adult

A 28 year old woman who is 165 cm and 60 kg has a BMR of about 1,330 calories. Training several times a week (factor 1.55) puts her estimated daily need near 2,060 calories.

FAQ

What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE (total daily energy expenditure) adds the calories you burn through daily movement and exercise, which is why it is higher.
How accurate is the result?
Formula-based BMR is a solid estimate for most people, but individual metabolism varies. Treat it as a reference point rather than an exact figure.
Why the Mifflin-St Jeor equation?
It tends to track real measured metabolic rates more closely than older formulas like Harris-Benedict, so it is a common default in nutrition work.
Can I use this to lose or gain weight?
It gives you a baseline to plan around, but weight goals depend on many factors. For a personalized plan, consult a doctor or registered dietitian.
Does it support both metric and imperial units?
Yes. You can enter height and weight in either system and the calculator converts as needed.

Related tools

Health

BMI Calculator

Calculate body mass index and category, metric or imperial.

Open tool
Health

Body Fat Calculator

Body fat percentage estimate using the US Navy method.

Open tool
Health

Water Intake Calculator

Suggested daily water intake from weight and activity.

Open tool
Health

Ideal Weight Calculator

Healthy weight range from height, with reference formulas.

Open tool
Health

Heart Rate Zones Calculator

Max heart rate and training zones from your age.

Open tool

Embed this tool

Paste this snippet to put the tool on your own site. It runs entirely in the visitor's browser, the same as it does here.

<iframe src="https://tooldok.com/embed/bmr-calculator/" title="BMR Calculator by Tooldok" width="100%" height="560" style="border:1px solid #16130d;border-radius:16px;max-width:720px" loading="lazy"></iframe> <p style="font:13px sans-serif"><a href="https://tooldok.com/tools/bmr-calculator/" target="_blank" rel="noopener">BMR Calculator</a> by <a href="https://tooldok.com/" target="_blank" rel="noopener">Tooldok</a></p>