Count Loft

BMR Calculator

Calculate your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor formula to determine minimum daily calories required at rest.

Author: Count Loft TeamLast updated:
Basal Metabolic Rate1,644 kcalResting daily calories without activity

Daily Energy Needs by Activity Level

Sedentary (desk job, little exercise):1,973 kcal
Light Exercise (1–3 days/week):2,261 kcal
Moderate Exercise (3–5 days/week):2,548 kcal
Heavy Exercise (6–7 days/week):2,836 kcal
Very Heavy / Athlete (2x/day):3,124 kcal

How to Use This Calculator

  1. Select biological sex and age: Metabolic equations account for sex-specific endocrine profiles and age-related basal shifts.
  2. Enter height and weight: Metric measurements (cm and kg) yield highest precision.
  3. Review your BMR: This baseline is the minimum energy your organs need to function.

Formula and Calculation Steps

Mifflin-St Jeor Equations:
Men:   BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

Worked Examples and Reference Table

ProfileHeight / WeightAgeBMR (kcal/day)TDEE (Moderate)
Male175 cm / 70 kg301,644 kcal2,548 kcal
Male180 cm / 85 kg401,780 kcal2,759 kcal
Female165 cm / 58 kg281,310 kcal2,031 kcal
Female160 cm / 68 kg451,304 kcal2,021 kcal

Frequently Asked Questions

What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate is the minimum number of calories your body needs to maintain vital physiological functions—such as breathing, circulation, cell production, and nutrient processing—while completely at rest.

How is BMR different from TDEE?

BMR measures your energy expenditure at complete physical rest. Total Daily Energy Expenditure (TDEE) includes your BMR plus calories burned through daily physical activity, digestion, and exercise.

Which formula does this calculator use?

This calculator uses the Mifflin-St Jeor equation, widely recognized in clinical nutrition studies as the most accurate predictor of resting metabolic rate in healthy individuals.

Can you increase your BMR?

Yes. Increasing lean muscle mass through resistance training elevates your resting metabolic rate because muscle tissue requires more calories to maintain at rest than adipose fat tissue.

Should I eat below my BMR to lose weight?

Consuming fewer calories than your BMR for extended periods can cause nutrient deficiencies, muscle loss, and metabolic slowdown. Weight loss targets should generally remain above BMR.