BMR Calculator
Estimate your basal metabolic rate — the calories your body burns at complete rest.
- Basal metabolic rate (kcal/day)1,649
Inputs used
- SexMale
- Weight70 kg
- Height175 cm
- Age30 years
About this calculator
Basal metabolic rate is the energy your body uses just to stay alive — breathing, circulation, cell repair — measured over a day at complete rest. This calculator uses the Mifflin-St Jeor equation, the formula most dietetic associations recommend: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women.
BMR is not the number of calories to eat: everyday movement and exercise add on top. Multiply BMR by an activity factor (see the daily calorie needs calculator) to estimate total daily energy expenditure.
Like all formulas, it is an estimate for a typical adult body composition. Very muscular or very lean people burn more than the equation predicts; ask a professional before basing medical decisions on it.
Quick reference
BMR by weight and height — 30-year-old man
Mifflin-St Jeor basal metabolic rate (kcal/day) at age 30 for men; women are about 166 kcal/day lower at the same weight and height. Metric values.
| Weight | 155 cm | 165 cm | 175 cm | 185 cm | 195 cm |
|---|---|---|---|---|---|
| 50 kg | 1,324 | 1,386 | 1,449 | 1,511 | 1,574 |
| 55 kg | 1,374 | 1,436 | 1,499 | 1,561 | 1,624 |
| 60 kg | 1,424 | 1,486 | 1,549 | 1,611 | 1,674 |
| 65 kg | 1,474 | 1,536 | 1,599 | 1,661 | 1,724 |
| 70 kg | 1,524 | 1,586 | 1,649 | 1,711 | 1,774 |
| 75 kg | 1,574 | 1,636 | 1,699 | 1,761 | 1,824 |
| 80 kg | 1,624 | 1,686 | 1,749 | 1,811 | 1,874 |
| 85 kg | 1,674 | 1,736 | 1,799 | 1,861 | 1,924 |
| 90 kg | 1,724 | 1,786 | 1,849 | 1,911 | 1,974 |
| 95 kg | 1,774 | 1,836 | 1,899 | 1,961 | 2,024 |
| 100 kg | 1,824 | 1,886 | 1,949 | 2,011 | 2,074 |
| 110 kg | 1,924 | 1,986 | 2,049 | 2,111 | 2,174 |
Frequently asked questions
How is BMR calculated?
This calculator uses the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then + 5 for men or − 161 for women. A 30-year-old man of 70 kg and 175 cm gets about 1,649 kcal/day; an otherwise identical woman gets about 1,483.
What's the difference between BMR and TDEE?
BMR is what your body burns at complete rest; total daily energy expenditure (TDEE) adds the calories spent on everyday movement and exercise on top. TDEE is BMR multiplied by an activity factor, so it is always the larger figure and the one to base calorie targets on.
Why is BMR lower for women than for men?
At the same weight, height and age the Mifflin-St Jeor equation puts women about 166 kcal/day lower, reflecting that women on average carry proportionally more body fat and less metabolically active muscle. It is a population-level average, not a rule for any one person.
Should I eat only my BMR in calories?
No — BMR covers rest alone, so eating at that level while active usually means eating too little. Use it as a baseline and add an activity factor to find your daily needs; talk to a professional before setting a deliberate deficit.
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Results are informational only — not financial, medical or legal advice.