BMR Calculator
Calculate your Basal Metabolic Rate using Mifflin-St Jeor or Harris-Benedict formulas.
Personal Information
BMR Results
Your BMR
1,674kcal/day
BMI
22.7
BMI Category
Normal
Real-World Examples
See how calculations work across different profiles.
Young Adult Female
5'5" (165cm) · 130 lbs (59kg), 25 years
1,371
kcal/day BMR
Active Adult Male
5'11" (180cm) · 180 lbs (82kg), 35 years
1,802
kcal/day BMR
Older Adult Female
5'4" (163cm) · 150 lbs (68kg), 55 years
1,305
kcal/day BMR
Reference Data
| Age Range | Female (kcal/day) | Male (kcal/day) | Notes |
|---|---|---|---|
| 18–25 | 1,400 – 1,600 | 1,700 – 2,000 | Highest metabolic rate |
| 26–35 | 1,350 – 1,550 | 1,650 – 1,950 | Stable metabolism |
| 36–45 | 1,300 – 1,500 | 1,600 – 1,900 | Gradual decline begins |
| 46–55 | 1,250 – 1,450 | 1,550 – 1,850 | Perimenopause/andropause |
| 56–65 | 1,200 – 1,400 | 1,500 – 1,800 | Sarcopenia risk increases |
| 65+ | 1,150 – 1,350 | 1,450 – 1,750 | Maintaining muscle key |
Frequently Asked Questions
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Frequently Asked Questions
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body needs to maintain basic physiological functions at rest, including breathing, circulation, cell production, and maintaining body temperature. It represents the minimum energy required to keep your body alive.
Which BMR formula is most accurate?
The Mifflin-St Jeor formula, developed in 1990, is considered the most accurate equation for estimating resting metabolic rate. It was validated using calorimetry data and is recommended by the Academy of Nutrition and Dietetics.
How accurate is the BMR calculator?
The Mifflin-St Jeor formula estimates BMR within about 10-15% of the true value for most people. For the most accurate measurement, indirect calorimetry using a metabolic cart is the gold standard.
Does muscle increase BMR?
Yes. Muscle tissue is metabolically active and burns more calories at rest than fat tissue. Resistance training can increase your BMR by building lean muscle mass.
What is the difference between BMR and RMR?
BMR is measured under strict conditions (after 8+ hours of sleep, 12+ hours fasting, thermally neutral environment). RMR is measured under less strict conditions and is typically 5-10% higher than BMR.
Educational use only. This calculator provides estimates for educational and informational purposes. It is not medical, nutritional, or dietary advice. Consult a registered dietitian or healthcare provider for personalized guidance.
Last updated: 2026 · CalorieFig Editorial Team