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BMR Calculator

Estimating BMR and making healthy choices based on daily caloric burn is a key to successful body maintenance and a factor in fat loss and muscle gain. 
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Basic Information
Activity Level
Your results:
Target calorie intake per day:
0
This calculator uses the Mifflin-St. Jeor equations to estimate BMR which is believed to be more accurate than the more commonly used Harris-Benedict equation.
 
The formulas are:
Men – 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women – 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

TYPICAL ACTIVITY LEVEL MULTIPLIERS

BMR X 1.2: Sedentary i.e; little to no exercise in a day
BMR X 1.375: Slightly active i.e; light exercise/sports 1-3 days per week
BMR X 1.55: Moderately active i.e; moderate exercise or sports 3-5 days per week
BMR X 1.725: Very active i.e; hard exercise or sports 6-7 days per week
BMR X 1.9: Extreme activity i.e; intense hard exercise or sports or a physically demanding job plus 2x intense training

Typical Activity Level Multipliers are open to individual interpretation and should be used as a caloric benchmark alongside other factors such body composition. It is common for people to miscalculate their activity level in either direction and an individuals metabolic rate may also change throughout their fitness journey impacting the multiplier further. For example, if you train every day but work at a desk, you may still have an activity factor well below 1.725.

What is your BMR?

Your BMR (Basal Metabolic Rate) is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Your BMR does not include the calories you burn from normal daily activities or exercise.