The Mifflin-St Jeor equation
This calculator uses the most accurate widely-used BMR formula:
- Men:
(10 × weight kg) + (6.25 × height cm) − (5 × age) + 5 - Women:
(10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
BMR alone isn't your calorie target. You also burn energy moving around and training. Multiply it by an activity factor to get your TDEE, then split that into macros.
Frequently asked questions
Should I eat at my BMR to lose weight?
No. Eating at BMR ignores all the energy you burn through daily activity and exercise, so it's usually too aggressive. Base your deficit on your TDEE instead.
Does BMR change over time?
Yes. BMR drops as you lose weight and is influenced by muscle mass, age, and sex, which is why coaches recalculate it periodically.