BMR Calculator

Your Basal Metabolic Rate (BMR) is the energy your body needs to keep vital functions running at rest— things like breathing, circulation, and cell repair. Knowing your BMR is a powerful starting point for planning nutrition because it represents your baseline calorie needs before daily activity is added. This calculator uses the Mifflin–St Jeor equation, a widely trusted formula in nutrition science, and then estimates total daily calories at different activity levels so you can set realistic goals.

After entering age, height, weight, and sex, you’ll see your estimated BMR. Choose an activity level to view an approximate Total Daily Energy Expenditure (TDEE). From there, you can plan a gentle calorie deficit for weight loss, maintenance for stability, or a surplus for muscle gain. Keep in mind that these numbers are estimates—your real needs depend on factors like body composition, sleep, stress, and training volume. Use the results as a guide and adjust based on progress.

For the most balanced approach, pair BMR/TDEE with practical habits: consistent meal timing, adequate protein, fruits and vegetables, hydration, and regular movement. Consider combining this tool with our BMI, Body Fat Percentage, and Calorie calculators to build a rounded plan that fits your goals and lifestyle.