BMR Calculator - Basal Metabolic Rate

Calculate your Basal Metabolic Rate (BMR) using both the Mifflin-St Jeor and Harris-Benedict formulas. Estimate your Total Daily Energy Expenditure (TDEE) based on activity level to help with fat loss or muscle gain goals.

Calculators Metabolism

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About BMR

BMR (Basal Metabolic Rate) is the minimum number of calories your body needs at complete rest to maintain basic life functions. TDEE (Total Daily Energy Expenditure) includes BMR plus the calories burned through daily activities and exercise. TDEE is the foundation for setting fat loss or muscle gain calorie targets.

The Mifflin-St Jeor equation (1990) is generally more accurate for most populations, especially average adults. The Harris-Benedict formula (1919) is a classic equation but may have larger deviations in athletes or extremely obese individuals. We recommend using Mifflin-St Jeor as the primary reference.

Fat loss: TDEE - 300 to 500 kcal/day can result in losing 0.3 to 0.5 kg per week. Muscle gain: TDEE + 300 to 500 kcal/day combined with strength training. Make gradual adjustments and monitor weight changes over time.