BMR Calculator
Find out how many calories your body burns at complete rest. Compare Mifflin-St Jeor and Harris-Benedict BMR formulas and see your TDEE for every activity level.
How to Use the BMR Calculator
Select your gender, then enter your age, weight in kilograms, and height in centimetres. The calculator computes your Basal Metabolic Rate (BMR) using two established equations and shows your Total Daily Energy Expenditure (TDEE) across all five activity levels.
The Extended Calculator below compares four BMR formulas side by side and shows a TDEE bar chart for every activity level. The Professional Calculator adds Katch-McArdle lean mass adjustment, metabolic age estimation, and macro targets per activity level.
BMR Formula Comparison
| Formula | BMR | TDEE (mod) |
|---|---|---|
| Mifflin-St Jeor (1990) | 1699 | 2633 |
| Harris-Benedict (1919) | 1763 | 2732 |
| Schofield (1985) | 1396 | 2164 |
| Katch-McArdle (lean) | 1666 | 2582 |
| Average (3 formulas) | 1619 | 2510 |
BMR Formulas
Mifflin-St Jeor (Male): (10 × kg) + (6.25 × cm) − (5 × age) + 5
Mifflin-St Jeor (Female): (10 × kg) + (6.25 × cm) − (5 × age) − 161
Harris-Benedict (Male): 88.362 + (13.397 × kg) + (4.799 × cm) − (5.677 × age)
Harris-Benedict (Female): 447.593 + (9.247 × kg) + (3.098 × cm) − (4.33 × age)
TDEE: BMR × Activity Multiplier
Example
Female, 28 years old, 62 kg, 165 cm:
Mifflin BMR = (10 × 62) + (6.25 × 165) − (5 × 28) − 161 = 1,370 kcal/day
Moderate TDEE (×1.55) = 1,370 × 1.55 = 2,124 kcal/day
Macros per Activity Level
| Activity | Target kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sedentary | 2102 | 128g | 266g | 58g |
| Lightly Active | 2408 | 128g | 324g | 67g |
| Moderately Active ★ | 2715 | 128g | 381g | 75g |
| Very Active | 3021 | 128g | 439g | 84g |
| Extremely Active | 3328 | 128g | 496g | 92g |
About Metabolic Age
Metabolic age compares your BMR to the average BMR for your actual age group. A metabolic age lower than your chronological age suggests a higher-than-average metabolic rate — often associated with more lean muscle mass.
Your estimated metabolic age: ~50 years
This is an estimate based on population averages. It is not a clinical measurement.