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Basal Metabolic Rate (BMR) & Daily Calorie Calculator

Compute your baseline metabolic caloric burn and activity-adjusted maintenance calories.

Quick Answer:BMR is your body's baseline energy expenditure at complete rest; multiplying BMR by an activity factor gives your Total Daily Energy Expenditure (TDEE).

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How to Use the BMR Calculator: Basal Metabolic Rate & Daily Calorie Burn

1Input your current body weight in pounds.
2Enter your height in inches and age in years.
3Select your biological sex (males naturally carry higher average lean muscle mass).
4Review your baseline BMR and activity-adjusted daily caloric burn targets.

Formula & How It Works

Mifflin-St Jeor Equation

Men: 10W + 6.25H - 5A + 5 | Women: 10W + 6.25H - 5A - 161 (W in kg, H in cm, A in years)

Clinically proven formula for human basal metabolic rate.

Worked Examples

175 lb, 5'10" Male Aged 32

Input: Weight: 175 lbs (79.4kg), Height: 70 in (177.8cm), Age: 32, Male

Explanation: At rest, this individual burns 1,750 calories daily, requiring ~2,700 kcal to maintain weight under regular physical exercise.

Result: BMR: 1,750 kcal | Moderate TDEE (3-5 workouts/wk): ~2,713 kcal

Frequently Asked Questions

What is the difference between BMR and TDEE?▼

BMR is the energy burned lying in bed doing nothing; TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned walking, working, digesting food, and exercising.

Why is the Mifflin-St Jeor equation preferred over Harris-Benedict?▼

Clinical trials show Mifflin-St Jeor predicts BMR within 10% of measured indirect calorimetry in over 80% of healthy individuals, outperforming older formulas.

How do I create a safe calorie deficit for weight loss?▼

Subtract 300 to 500 calories from your TDEE (never eating below your BMR) to achieve steady, sustainable fat loss of 0.5 to 1.0 pounds per week.

Does gaining muscle increase your BMR?▼

Yes. Muscle tissue is metabolically active, burning approximately 6 calories per pound per day at rest compared to 2 calories per pound of fat tissue.

Quick Reference & Conversion Table

Activity Level	TDEE Multiplier	Sample BMR: 1,500 kcal	Sample BMR: 1,800 kcal
Sedentary (Desk Job, No Exercise)	1.200x	1,800 kcal/day	2,160 kcal/day
Lightly Active (1-3 Workouts/Wk)	1.375x	2,063 kcal/day	2,475 kcal/day
Moderately Active (3-5 Workouts/Wk)	1.550x	2,325 kcal/day	2,790 kcal/day
Very Active (6-7 Heavy Workouts/Wk)	1.725x	2,588 kcal/day	3,105 kcal/day

⚠️ Common Pitfalls to Avoid

•Eating below your BMR for extended periods, which can lead to metabolic adaptation, muscle loss, and chronic fatigue.
•Overestimating daily physical activity tiers (e.g. choosing 'Very Active' for desk workers who exercise 3 times a week).

💡 Practical Real-World Uses

•Setting accurate caloric deficits (e.g. 500 kcal/day for 1 lb/week fat loss) in macro tracking apps.
•Planning body recomposition and sports nutrition meal plans.

Last reviewed & updated: 2026-11-11

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