BMR Calculator
Your basal metabolic rate is what your body burns at complete rest. Everything else builds on it.
Calculate your BMR
Calories burned at complete rest (Mifflin-St Jeor).
For information only, not medical advice or a diagnosis. Only a licensed provider can determine whether treatment is appropriate for you.
Disclaimer: This estimate (Mifflin–St Jeor) has a typical error of ±10% and can't see body composition: two people of the same height and weight can differ by several hundred calories a day. Medical conditions, thyroid function and some medications shift it further; use it for direction, not precision. It also can't tell you whether you're eligible for any NiceRx treatment. Only a licensed provider can, after reviewing your health history.
What is BMR?
Basal Metabolic Rate is the energy your body uses at complete rest (breathing, circulation, cell repair) expressed in calories per day. It is the floor of your energy needs; everything you do adds to it.
How to read your result
BMR alone is not a target to eat to. Multiply it by an activity factor to estimate total daily needs (see the TDEE calculator), then set any deficit against that number. Most adults' BMR falls between 1,200 and 2,000 kcal/day; muscle mass, age, sex and height drive the difference.
Limitations
The Mifflin–St Jeor equation used here is an estimate with a typical error of ±10%. It cannot see body composition: two people of the same height and weight can differ by several hundred calories a day. Medical conditions, thyroid function and some medications shift it further. Use it for direction, not precision.
Activity level and TDEE
| Activity Level | Description | TDEE |
|---|---|---|
| Sedentary | Little to no physical activity. | BMR x 1.2 |
| Lightly active | Moderate exercise 1 to 3 times per week (for at least 20 minutes), or a busy lifestyle involving frequent walking. Examples include skating, jogging, cycling, jogging, or swimming. | BMR x 1.375 |
| Moderately active | Regular exercise 3 to 4 times per week (for 30 to 60 minutes). Examples include strength training | BMR x 1.55 |
| Active | Vigorous exercise for 60 minutes or more 5 to 7 days per week, or physically demanding jobs like construction, farming, or landscaping. | BMR x 1.725 |
| Very active | Highly intense activity, including multiple training sessions each day for athletes or very physically demanding work such as assembly line labor or coal shoveling. | BMR x 1.9 |
BMR FAQs
Can BMR change daily?
Your BMR can change daily if you experience wide variations in energy intake, but these variations are very small and unlikely to be important.
Why is my BMR lower than my friend's?
BMR depends on several factors such as age, weight, height, body composition, genetics, dietary habits, and environmental temperature. If you have less weight or height than your friend, you will have less BMR. Moreover, having higher fat mass also lowers BMR in the case of the same body weight. You might have high-fat mass, and your friend might have a high muscle mass (higher muscle mass increases BMR).
How often should I recalculate my BMR?
You should recalculate your BMR when you notice significant changes in your body weight or when you start a new activity that changes your activity level. Moreover, you should also recalculate your BMR when you hit a plateau during weight gain or weight loss.
Does fasting affect BMR?
Yes, fasting affects the BMR. Fasting for shorter periods increases the body's basal metabolic rate. However, if you fast for a prolonged period, the body decreases BMR to preserve energy.
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