BMR Calculator (Basal Metabolic Rate)
Calculate the calories your body burns at complete rest using the clinically validated Mifflin-St Jeor equation. Choose US units (default) or metric.
Enter your details
Your results
- Formula
- Mifflin-St Jeor (1990)
- ≈ Light activity TDEE
- 1,927 kcal/day
- ≈ Moderate activity TDEE
- 2,172 kcal/day
Your BMR is the absolute minimum calories your body uses each day for vital functions. Never eat below your BMR without medical supervision.
What is BMR?
Basal Metabolic Rate (BMR) is the energy your body burns just to stay alive to power your heart, lungs, brain, and cells.
It typically accounts for 60–70% of total daily calorie burn, with the rest coming from movement, exercise, and food digestion.
What Affects Your BMR?
- •Lean muscle mass more muscle = higher BMR.
- •Age BMR drops roughly 1–2% per decade after age 20.
- •Sex men typically have higher BMR due to more muscle.
- •Genetics, thyroid function, and body temperature.
How to Increase Your BMR
- •Strength train 2–3x per week to build muscle.
- •Eat enough protein (about 0.7 g per lb of body weight).
- •Avoid extreme calorie restriction, which lowers BMR.
- •Sleep 7–9 hours per night.
Pair Your Plan With a Daily Wellness Habit
Calculators set the target daily habits make it stick. Add a gentle herbal tea to your morning routine to support digestion, hydration, and a calmer wellness rhythm.
- Natural plant-based ingredients
- Supports digestion & daily wellness
- Easy 1-minute add to your morning routine
Frequently Asked Questions
BMR vs. RMR what's the difference?
RMR (resting metabolic rate) is slightly higher because it allows for light activities like sitting up. For most purposes they're used interchangeably.
Can I eat at my BMR?
No that would create a large deficit. Eat at your TDEE (BMR × activity) minus a moderate deficit for weight loss.