π₯ BMR Calculator
Your basal metabolic rate β the calories your body burns at complete rest β from two proven formulas, plus a TDEE table for every activity level.
Frequently Asked Questions
What is BMR?
Basal metabolic rate (BMR) is the number of calories your body needs at complete rest to run its basic functions β breathing, blood circulation, cell repair, hormone production and brain activity. For most people it is the largest component of daily energy use, typically 60β70% of total calories burned.
Which BMR formula is more accurate: Mifflin-St Jeor or Harris-Benedict?
The Mifflin-St Jeor equation (1990) is generally considered the most accurate for today's population and is the standard recommendation of the Academy of Nutrition and Dietetics. The revised Harris-Benedict equation (1984) tends to run slightly higher. This calculator shows both so you can treat the result as a small range rather than a single number.
What is the difference between BMR and RMR?
Resting metabolic rate (RMR) is measured under less strict conditions β resting but not after an overnight fast and full sleep β so it is usually slightly higher than BMR. In everyday use the two terms are often treated as interchangeable, and online calculators like this one estimate values in the same range.
Should I eat fewer calories than my BMR?
Generally no, not for long periods. Eating consistently below BMR makes it harder to get enough protein, vitamins and minerals, can accelerate muscle loss and may prompt adaptive thermogenesis β your body reducing its energy expenditure to conserve. For sustainable fat loss, eat between your BMR and your TDEE instead.
Why does BMR decrease with age?
After about age 30, adults lose muscle mass gradually (sarcopenia) unless they do resistance training, and muscle is metabolically expensive tissue. Less muscle means a lower BMR β roughly 1β2% slower per decade after early adulthood. Strength training and adequate protein are the most effective ways to slow this decline.
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