The Basal Metabolic Rate (BMR) Calculator estimates your basal metabolic rate—the amount of energy expended while at rest in a neutrally temperate environment, and in a post-absorptive state (meaning that the digestive system is inactive, which requires about 12 hours of fasting).
• Choose your measurement system: Metric Units (Default), US Units, or Other Units.
• Enter your Age (15–80), Gender, Height, and Weight.
• Open + Settings to switch calculation equations (Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle).
Minimum energy required to maintain involuntary vital life processes (heart, brain, lungs, kidneys) at rest.
Total Daily Energy Expenditure (TDEE) multipliers applied to your base BMR (1,605 kcal).
| Activity Level | Calorie |
|---|---|
Sedentary: little or no exercise Desk job, minimal movement (1.2x) | 1,926 |
Exercise 1-3 times/week Light workouts, walking (1.375x) | 2,207 |
Exercise 4-5 times/week Regular moderate cardio or lifting (1.465x) | 2,351 |
Daily exercise or intense exercise 3-4 times/week Consistent training routine (1.55x) | 2,488 |
Intense exercise 6-7 times/week High-frequency athletic workouts (1.725x) | 2,769 |
Very intense exercise daily, or physical job Elite training, heavy manual labor (1.9x) | 3,050 |
• Exercise: 15-30 minutes of elevated heart rate activity.
• Intense exercise: 45-120 minutes of elevated heart rate activity.
• Very intense exercise: 2+ hours of elevated heart rate activity.
Several peer-reviewed formulas exist to estimate Basal Metabolic Rate from basic anthropometric measurements:
Considered the gold standard equation by the Academy of Nutrition and Dietetics with an error rate under 10%.
Men: 10W + 6.25H - 5A + 5
Women: 10W + 6.25H - 5A - 161
Updated from the original 1919 equation to reflect modern population physiology and body dimensions.
Men: 13.397W + 4.799H - 5.677A + 88.362
Women: 9.247W + 3.098H - 4.330A + 447.593
Calculates resting expenditure based on Lean Body Mass (LBM), making it exceptionally accurate for athletes.
LBM: Weight × (1 - BodyFat%/100)
BMR: 370 + (21.6 × LBM)