BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and TDEE. Find how many calories your body burns at rest and during daily activities.
Our BMR Calculator helps you determine your baseline caloric needs. Use it in 5 steps:
Step 1: Select your biological sex (men typically have higher muscle mass, affecting BMR).
Step 2: Enter your age in years (metabolism slow with age).
Step 3: Enter your height in cm or feet/inches.
Step 4: Enter your weight in kg or pounds.
Step 5: (Optional) Enter your body fat percentage for significantly higher accuracy using the Katch-McArdle formula.
Step 6: Click 'Calculate' to see your BMR and Total Daily Energy Expenditure (TDEE) breakdown.
We use two primary formulas:
1. Mifflin-St Jeor: Used when body fat is unknown. Generally the most accurate for modern populations. - Men: (10 × weight) + (6.25 × height) - (5 × age) + 5 - Women: (10 × weight) + (6.25 × height) - (5 × age) - 161
2. Katch-McArdle: Used if body fat percentage is provided. It focuses on Lean Body Mass (LBM). - BMR = 370 + (21.6 × LBM in kg)
TDEE is determined by multiplying BMR by an activity factor (1.2 for sedentary to 1.9 for extra active).
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