Basal Metabolic Rate (BMR) Calculator
Calculate the exact baseline calories your body expends every 24 hours at rest using the validated Mifflin-St Jeor Equation. Read our full formula breakdown on our Calculation Methodology page.
This is the exact number of calories your organs, brain, and tissues consume in a 24-hour coma state at rest.
Estimated Daily Burn by Physical Activity (TDEE)
Multiply your BMR by your physical activity factor to find your total daily calorie maintenance:
| Activity Tier | Multiplier | Lifestyle Routine | Daily Calories |
|---|---|---|---|
| Sedentary | 1.2x | Desk job, little or no exercise | 2,039 kcal |
| Lightly Active | 1.375x | Light exercise 1–3 days/week | 2,336 kcal |
| Moderately Active | 1.55x | Moderate exercise 3–5 days/week | 2,633 kcal |
| Very Active | 1.725x | Hard exercise 6–7 days/week | 2,931 kcal |
| Extremely Active | 1.9x | Physical job or 2x daily training | 3,228 kcal |
Equation Comparison for Your Profile
Recommended by the Academy of Nutrition & Dietetics.
Older formula; tends to slightly overestimate energy expenditure.
Frequently Asked Questions
Should I eat below my BMR to lose weight faster?
Generally no. Eating significantly below your BMR triggers heavy physiological compensations, including rapid down-regulation of active thyroid hormones (T3), increased muscle protein catabolism, and sudden drops in spontaneous daily movement (NEAT). A safe deficit is calculated by subtracting 15–20% from your TDEE, not your BMR.
What is the difference between BMR and RMR?
Basal Metabolic Rate (BMR) represents baseline energy expenditure under strict laboratory conditions (overnight rest, 12 hours of fasting, and minimal movement upon waking). Resting Metabolic Rate (RMR) measures resting burn in less restrictive conditions and is typically 5% to 10% higher than BMR.
Generate a 7-Day Plan Matching Your BMR
Our AI meal planner will calculate your exact target calories and generate balanced meals with local grocery prices.
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