Biological Sex

Age

yrs

Height

Weight

—

calories/day at rest (Mifflin-St Jeor)

⭐ Mifflin-St Jeor

—

Most accurate for most people

Harris-Benedict

—

Classic formula (1919, revised 1984)

Schofield

—

WHO recommended formula

Katch-McArdle

— *

*Needs body fat % (estimated)

📊 TDEE by Activity Level

🪑 Sedentary (×1.2)—

🚶 Lightly active (×1.375)—

🏋️ Moderately active (×1.55)—

🏃 Very active (×1.725)—

⚡ Super active (×1.9)—

🔬 About BMR Formulas

⭐Mifflin-St Jeor (1990): Most accurate for modern populations. Recommended by the Academy of Nutrition.

📖Harris-Benedict (revised): Used for decades. Slightly overestimates for overweight individuals.

🌍Schofield: Developed for the WHO. Good for international populations.

💪Katch-McArdle: Most accurate if you know your body fat %. Better for lean, muscular people.

🔗 Related Health Tools

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain essential life functions at complete rest — breathing, blood circulation, cell production, and temperature regulation.

BMR accounts for about 60–75% of total daily calorie expenditure for most people. It is influenced by your age, sex, height, weight, and muscle mass. Muscle tissue burns more calories at rest than fat tissue.

BMR vs TDEE — What's the Difference?

BMR is your calorie need at complete rest — if you stayed in bed all day doing nothing.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It accounts for movement, exercise, and daily activity. TDEE is the number you should use for weight management goals.

To lose weight, eat below your TDEE. To gain, eat above it. Your BMR is the absolute minimum you should never eat below.

Frequently Asked Questions

Does BMR change over time? ▼

Yes. BMR naturally declines with age (about 1–2% per decade after age 20) as muscle mass decreases. It also changes with significant weight gain or loss. Resistance training can help slow the age-related decline by preserving muscle mass.

Why do men have higher BMR than women? ▼

Men typically have greater muscle mass and less body fat than women of similar size, resulting in a higher metabolic rate. Hormonal differences also play a role — testosterone supports higher muscle mass maintenance.

Can I increase my BMR? ▼

Yes. Building muscle through resistance training is the most effective way to increase BMR long-term. Each kilogram of muscle burns approximately 13 calories per day at rest. Adequate sleep and avoiding crash diets also help maintain a healthy metabolic rate.

⚕️ Medical Disclaimer: BMR calculations are estimates. Actual metabolic rate can vary by 10–15% from calculated values. These tools are for educational purposes only. Consult a registered dietitian or physician before making significant dietary changes.

BMR Calculator