Basal Metabolic Rate (BMR) measures the minimum number of calories your body burns at complete rest to sustain vital functions like breathing and cell repair. Many fitness dieters rely on outdated Harris-Benedict equations for metabolism calculations, leading to inaccurate calorie targets for weight loss and muscle gain. This free BMR calculator uses the clinically validated Mifflin-St Jeor formula, the modern gold standard for resting metabolism, to output your exact daily resting calorie burn based on gender, age, weight and height.
Tip: Copy your BMR value to compute TDEE and build personalized weight loss meal plans.
Accurate BMR values form the foundation of all sustainable weight management and fitness nutrition plans.
This resting calorie estimator uses four basic personal metrics to generate precise BMR readings, usable on mobile phones while building weekly meal prep plans.
Choose male or female for gender-specific Mifflin-St Jeor calculation constants.
Fill your age in years, body weight in kilograms and standing height in centimeters.
Click Calculate My BMR to view the total number of calories your body burns every day at complete rest.
A: Clinical research confirms Mifflin-St Jeor delivers ~10% more accurate resting calorie estimates across all adult age and weight groups.
A: BMR is calories burned at full rest; TDEE adds activity multipliers for exercise, work and daily movement to get total daily expenditure.
A> Recalculate after every 3–5 kg weight change to update your resting metabolism baseline for new calorie targets.
A: Zero usage caps, users can compute BMR unlimited times free for cutting, bulking and maintenance nutrition cycles.