Calculate your basal metabolic rate

Your basal metabolic rate is the energy your body burns at rest, just to keep you alive. Find yours with the Mifflin-St Jeor formula. Free and instant.

Your details

Sex

Your metabolism

1649 kcal/day
burnt at complete rest
Sedentary (× 1.2)1979 kcal
Moderate activity (× 1.55)2556 kcal
Very active (× 1.725)2845 kcal

Your basal metabolic rate makes up 60 to 70% of your total daily energy expenditure.

My total needs My macros

Basal metabolic rate: what is it?

Your basal metabolic rate (BMR) is the minimum energy your body uses at complete rest to keep its vital functions going: breathing, circulation, body temperature and brain activity. It is the biggest part of your energy expenditure, well ahead of exercise. It depends mainly on your muscle mass, weight, height, age and sex.

BMR or calorie needs?

Your BMR does not take your activity into account. To find your real needs (total daily energy expenditure, or TDEE), you need to multiply it by an activity factor, which is exactly what our calorie needs calculator does. To lose or gain weight, you adjust that total, never going below your BMR.

Frequently asked questions

Can you raise your basal metabolic rate?
Yes, to a degree: building muscle mass (muscle burns more at rest than fat) is the most effective lever. Enough sleep, plenty of protein and regular activity help too.
Why does my metabolism slow down with age?
With age we naturally lose muscle (sarcopenia), which lowers energy use at rest. Physical activity, especially strength training, greatly limits this.
Is the Mifflin-St Jeor formula reliable?
It is currently the most accurate formula for estimating BMR from simple data. It is still an estimate: your actual body composition can shift the result by 5 to 10%.
This tool provides an estimate for information only and does not replace the advice of a healthcare professional. No data you enter is collected or stored.