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BMR calculator (Mifflin-St Jeor)

Your basal metabolic rate is the calories your body burns at complete rest. The Mifflin-St Jeor equation, published in 1990 and widely used by dietitians, estimates it from sex, weight, height, and age.

BMR (Mifflin-St Jeor)

The dietitian standard. Results update live.

Basal metabolic rate
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Enter weight, height, and age.

Burn per hour
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Burn per week
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Formulas: Men: 10 x kg + 6.25 x cm - 5 x age + 5. Women: 10 x kg + 6.25 x cm - 5 x age - 161.
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The Mifflin-St Jeor equation

For men it is 10 x weight in kg + 6.25 x height in cm - 5 x age + 5; for women the same with -161 instead of +5. It was developed from 498 subjects and validated as more accurate than the older Harris-Benedict equation for modern body compositions, which is why most dietitians use it today.

BMR is not your total burn

BMR covers roughly 60 to 70 percent of daily energy use; everything else comes from movement, exercise, and digestion. Multiply your BMR by an activity factor to get TDEE, your true daily target for weight loss or gain planning.

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BMR Mifflin-St Jeor FAQs

What is the Mifflin-St Jeor formula?
Men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. Women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. The result is calories per day at rest.
How accurate is the Mifflin-St Jeor equation?
It predicts resting burn within about 10 percent for most adults, better than the original Harris-Benedict. Very muscular or obese people may want an indirect calorimetry test for a precise number.
What is the difference between BMR and TDEE?
BMR is what you burn at total rest. TDEE adds daily activity and exercise on top. A BMR of 1600 with a desk job usually means a TDEE near 1900 to 2000.
Should I eat below my BMR to lose weight?
Generally no. Eating far below BMR for long periods can slow metabolism and cost muscle. A moderate deficit from your TDEE, not your BMR, is the safer route.
How often should I recalculate my BMR?
Recheck it every 5 to 10 kg of weight change, or about every 6 months. BMR drops as you lose weight and with age, so old numbers quietly go stale.
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