Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula. Understand your body's calorie needs at rest for weight loss, maintenance, or muscle gain.
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain vital functions such as breathing, circulation, and cell production. Knowing your BMR helps you understand your minimum calorie needs and is the foundation for calculating your TDEE.
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
A healthy BMR varies by age, gender, and body composition. Most adults have a BMR between 1200 and 2000 calories per day.
Building muscle through strength training, staying active, and eating enough protein can help increase your BMR.
Yes, BMR naturally decreases with age, mainly due to loss of muscle mass. Regular exercise can help slow this decline.
Recalculate your BMR after significant weight changes or changes in activity level.