Basal Metabolic Rate is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It represents 60-75% of total daily calories.

Which BMR formula is more accurate?

The Mifflin-St Jeor equation (1990) is generally considered more accurate than Harris-Benedict (1919) for modern populations, as validated by the American Dietetic Association.

Can I eat at my BMR to lose weight?

Eating at BMR will create a calorie deficit since your actual daily expenditure (TDEE) is higher. However, eating below BMR is generally not recommended as it may slow metabolism.

How can I increase my BMR?

Building muscle mass is the most effective way to increase BMR, as muscle tissue burns more calories at rest than fat tissue. Regular strength training and adequate protein intake help.

BMR Calculator

Calculate your Basal Metabolic Rate using both Mifflin-St Jeor and Harris-Benedict equations.

Age

years

Gender

Weight

lbs

Height (feet)

Height (inches)

Basal Metabolic Rate

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Calories per Hour —

Harris-Benedict BMR —

Extended More scenarios, charts & detailed breakdown ▾

Age

years

Gender

Weight

lbs

Height (feet)

Height (inches)

BMR (Mifflin)

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Per Hour —

Per kg of Body Weight —

Harris-Benedict BMR —

Professional Full parameters & maximum detail ▾

Age

years

Gender

Weight

lbs

Height (feet)

Height (inches)

Body Fat % ?

Activity Level

BMR Formulas

Mifflin-St Jeor BMR —

Harris-Benedict BMR —

Katch-McArdle BMR —

Cunningham BMR —

Average BMR —

TDEE Estimates

TDEE (Mifflin) —

TDEE (Harris-Benedict) —

Body Composition

Lean Body Mass —

BMR per lb Lean Mass —

How to Use This Calculator

Enter your age, gender, weight in pounds, and height in feet and inches. The calculator shows your BMR using the Mifflin-St Jeor formula (primary) and Harris-Benedict formula for comparison.

Formula

Mifflin-St Jeor:
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Example

Example: A 30-year-old male, 170 lbs (77.1 kg), 5'10" (177.8 cm): BMR = 10(77.1) + 6.25(177.8) - 5(30) + 5 = 1,769 calories/day.

Frequently Asked Questions

Basal Metabolic Rate is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It represents 60-75% of total daily calories.
The Mifflin-St Jeor equation (1990) is generally considered more accurate than Harris-Benedict (1919) for modern populations, as validated by the American Dietetic Association.
Eating at BMR will create a calorie deficit since your actual daily expenditure (TDEE) is higher. However, eating below BMR is generally not recommended as it may slow metabolism.
Building muscle mass is the most effective way to increase BMR, as muscle tissue burns more calories at rest than fat tissue. Regular strength training and adequate protein intake help.

Related Calculators

Sources & References (5) ▾

Mifflin MD et al. — A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247 — American Journal of Clinical Nutrition
Harris JA & Benedict FG — A Biometric Study of Human Basal Metabolism (1919). Proc Natl Acad Sci USA. 4(12):370-373 — PNAS
Cunningham JJ — Body composition as a determinant of energy expenditure: a synthetic review and a proposed general prediction equation. Am J Clin Nutr. 1991;54(6):963-969 — American Journal of Clinical Nutrition
Academy of Nutrition and Dietetics — Position of the Academy: Energy and Nutrient Requirements for Older Adults (2021) — Academy of Nutrition and Dietetics
MDCalc — Basal Metabolic Rate (BMR) Calculator — MDCalc