Calculate your basal metabolic rate (BMR). Enter your sex, height, and weight to estimate how many calories you burn at rest every day.
Important: This calculator provides an estimate of BMR/TDEE for adults and is for informational purposes only (not medical advice). BMR is not a target calorie intake; TDEE is a rough maintenance estimate and can vary with body composition, illness, medications, and measurement error. If you are under 18, pregnant/breastfeeding, have a medical condition, or a history of disordered eating, consult a clinician or registered dietitian before using calorie targets. For general guidance on safe weight management and energy needs, check reputable public-health resources (e.g., CDC/NIH).
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BMR Formula
Your Basal Metabolic Rate is the rate at which the human body burns energy at rest. This does not take into account exercise throughout the day. A commonly used estimation method is the Mifflin–St Jeor equation.
Mifflin–St Jeor equation (BMR): BMR = (10 × m) + (6.25 × h) − (5 × a) + s
m = mass (kg)
h = height (cm)
a = age (years)
s = constant (+5 for males, −161 for females).
The BMR calculator above estimates your basal metabolic rate based on your age, weight, height, and sex (as used in the original equation). This equation provides an estimate—individual results can differ substantially (often by 10–20% or more), especially with large differences in body composition, age, or certain health conditions. For the most accurate measurement, clinicians may use indirect calorimetry.
Since BMR doesn’t take into account activity level, if you are trying to lose weight, it may be better to use a calorie calculator that takes into account your exercise. It does this by using a factor to multiply your BMR by a constant that relates to your exercise.
TDEE Calculator
Want to increase your BMR?
Aerobic exercise primarily increases calories burned during the activity itself. Changes in resting metabolic rate (BMR/RMR) from aerobic training are usually small and can vary depending on weight change, energy intake, and training status.
Resistance training may modestly increase resting energy expenditure by increasing lean body mass (fat-free mass), but the overall effect on total BMR is typically modest because most day-to-day energy needs are influenced by multiple factors (including total body size and activity).
Daily Calories Burned
For example, a 20% increase in lean mass (which is a ton), will only net approximately a 3-5% increase in BMR, almost a negligible amount considering to get that muscle mass you need to work out a ton, which would burn more calories anyway.
In short, exercise more to burn more calories. Your BMR may change over time, but it typically shifts gradually based on factors like body size, body composition, and energy balance.
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