What is BMR?
BMR stands for Basal Metabolic Rate: the number of calories your body burns at complete rest just to maintain vital functions like breathing, heart rate, blood circulation, and body temperature regulation. It serves as the baseline to calculate your Total Daily Energy Expenditure (TDEE).
Formula used: Mifflin-St Jeor
This calculator uses the Mifflin-St Jeor equation, recognized as one of the most accurate for estimating adult BMR:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
After calculating BMR, the value is multiplied by an activity factor to determine your total daily calories (TDEE).
Physical activity factor table
| Activity level | Factor |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light (light exercise 1 to 3 days/week) | 1.375 |
| Moderate (moderate exercise 3 to 5 days/week) | 1.55 |
| Intense (intense exercise 6 to 7 days/week) | 1.725 |
| Very intense (heavy exercise + physical job) | 1.9 |
How to use the result to lose or gain weight
To lose weight gradually, a daily deficit of about 500 calories relative to maintenance usually results in losing around 1 lb (0.5 kg) per week. To gain weight, the reverse applies: a surplus of approximately 500 calories per day. More aggressive deficits or surpluses should be guided by a nutrition professional.
Calculation limitations
The result is an estimate based on population formulas and does not replace individualized assessment. Factors such as body composition, health conditions, medications, and metabolic history can alter a person's actual energy expenditure. Use this result as a starting point and, if possible, consult with a dietitian or healthcare provider.